Healthy Miami | March 2017 by Healthy Magazine

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March 2017

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March 2017

Youth is a gift; age is an art.

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3 0 5 . 6 9 7. 7 3 0 7 D R C A S T R E L L O N . C O M 6200 Sunset Drive, Suite #402 South Miami, FL 33143

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March 2017

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March 2017

They Want Your Body… Language

MARCH 2017

How you speak volumes without saying a word, and how to improve your body language to get ahead.

5 Moves You Should Be Able to Do

It’s more important to function well than to look good. Here are some moves that are great for making everyday living easier.

A CONVERSATION WITH

Why Exercise Doesn’t Always Lead to Weight Loss

WITNEY CARSON

Exercise not producing the results you want? Here’s what you need to know about how working out translates to weight loss, and how some fitness activities do more than others.

MIAMINATIVE AND DANCING WITH THE STARS PRO WITNEY CARSON TALKS MELANOMA, OVERCOMING, AND RELATIONSHIPS

A Lackluster Life

Don’t do things halfway. If that’s your plan, don’t do them at all. Here’s a guide for grasping life instead of giving it a dead fish handshake.

Preventing Job Burnout

We spend so much time and effort in our careers, dreading work can be a serious detriment to well being.

Spring Cleaning DIY

Secrets to cleaning microwaves, blinds and kitchens the easy way.

5 Family Meals Under $5

Producing cheap and healthy meals is within your grasp. We break down cost by ingredient, so you can go on a food money diet.

ALSO: • SMOOTHIE RECIPES • PRODUCT REVIEWS: COOL STUFF FOR SPRINGTIME 2017 • KEYS TO TAKING BETTER PICTURES • INTERESTING TIDBITS ABOUT FOOD, COOKING AND EATING

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PA I D C L I E N T C O N T E N T

SPRINGTIME FITNESS

MAXIMIZE YOUR ENDURANCE A

s springtime blossoms, outdoor activities can be a lot more fun and lasting if you replenish your nutrition. Whether you hit the ground running to see the early morning sunrise, pump up your fitness routine in the fresh air, or join a team to play sports on a grassy field, any fitness routine can benefit from smart supplementation. It is important to consume nutrition that will sustain your body for the entire duration of your activities. This kind of sustainable nutrition can maximize your energy and endurance. Sustainable nutrition focuses on what the body uses during exercise, and supplies those needs before, during, and after the activity. This can help keep your biochemistry in an “anabolic state” where your energy is supplied from the nutrients you consume vs. a “catabolic state” where your tissues breakdown. Your energy to move is produced when the body uses oxygen, glucose (blood sugar), and other key nutrients to produce ATP (adenosine triphosphate). In addition to vitamins and minerals-especially electrolytes, key nutrients for ATP winclude amino acids from protein, fatty acids, creatine, choline, carbohydrates, and water. To build storage of sustainable nutrition, you can start by taking multivitamins and minerals, protein drinks, essential fatty acid supplements, and drinking plenty of pure water daily. Surplus vitamins, fatty acids, and glucose are often stored in fat; minerals are stored in bones and muscles; extra oxygen is

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stored in the muscles as myoglobin; extra glucose is stored in the liver and muscles as glycogen; and extra amino acids are stored in muscles and almost all other tissues. A secret weapon for energy, called creatine, is also stored in your tissues to help your body maximize endurance. It works by recycling used-up energy (ADP) and sending it through another energy-producing cycle. Essentially, this helps you produce twice the outcome from each energy cycle! Thirty minutes or more before a workout, you can supply your body with even more nutrition specific to endurance. Taking a healthy pre-workout formula can be very helpful. A good formula usually includes B-vitamins, magnesium, creatine, protein (especially branch-chain amino acids), and natural energy-boosters. Regular workouts, where you safely and gradually increase endurance exercises, also helps the body adapt to staying in the anabolic state. It does this by utilizing oxygen better, increasing blood flow to muscles, and storing more nutrients for endurance. When your bloodstream runs low on needed nutrition or oxygen, you will typically feel a downshift in your energy. This may indicate that you are starting to use nutrients stored in the body, meaning a biochemical shift to the catabolic state. This is a stressful state that releases the stress hormones adrenaline and cortisol. These hormones stimulate the liver to release glycogen for fuel which sets the body up

for a low blood sugar energy crash. Avoid loading up on caffeine because it sends the body into a catabolic state immediately through the same process, and consuming a lot of simple sugars can also bring on a sugar crash and faster burnout. Adding complex sugars like dextrin or glycerol, as well as electrolytes and trace minerals to your water, can help fuel the ATP energy cycle longer. A little protein, carnosine, sodium phosphate, and magnesium are also found in a lot of endurance products. Many of these ingredients help buffer lactic acid build-up for better recovery. When you reach the finish line and after you have caught up on breathing and hydrating, make sure to have an all-natural protein drink to replenish your muscles. While shopping for protein and endurance products at your local Good Earth Natural Foods store, check out brands such as, Garden of Life’s sprouted grain protein, Ancient Nutrition’s collagen rich Bone Broth products, Allmax, and Hammer Nutrition. Be sure to speak with one of our knowledgeable Wellness Consultants to maximize your endurance program and enjoy a high-energy springtime this year!

REFERENCE Cohen, Barbara Janson. Memmler’s The Human Body in Health and Disease 10th ed. Pg. 152-160. Philadelphia: Lippincott Williams & Wilkins, 2005. Print

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March 2017

5 Moves

YOU SHOULD

Be Able to Do WHEN YOU CHANGE THE WAY YOU THINK ABOUT EXERCISE TO A MATTER OF FUNCTIONALITY RATHER THAN PHYSIQUE, YOU START TO REALIZE THE IMPORTANCE OF SOME VERY BASIC MOVES YOU WERE TAUGHT AT A YOUNG AGE.

Let’s think about it for a minute: what are some regular “exercises” that are part of your daily life? • When you sit down on a chair, and then stand up again, there’s your squat. • When you bend down to reach for the remote under the couch, there’s your pushup. • When you reach to the top shelf to hide the chocolate you just bought, there’s your overhead press. • When you’re late and run up the stairs 2 at a time, there’s your lunge. Being able to do these basic movements, plus a few more, is very important to your functional life and even quality of life. You can probably think of several people you know, maybe even yourself, who suffer from lower back pain, knee pain, weak ankles, etc. The cause of a lot of these problems is often muscle compensation – your weak muscles are unable to perform the job they’re supposed to do, so a different muscle group takes over. This can wreak havoc on your entire “chain of command,” as far as which muscles are doing what, and cause pain and misalignment.

So let’s take a look at a few basic moves you should be able to do properly, and how to fix any compensations you may notice.

PUSH-UP Here are the steps to performing a standard push-up while checking for any imbalances and compensations: PP

Start on your hands in knees, with your hands directly underneath your shoulders.

Keep your back straight and your core tight.

Lift off onto your toes.

Bend your elbows to lower yourself until your arms are bent to a 90-degree angle.

Your chest should be just a few inches off the ground before you extend your arms, raising your back up.

2 LUNGE

Here are the steps to properly performing a standard forward lunge while checking for any imbalances and compensations: PP

Begin by standing straight with legs hip-width apart, back straight, shoulders back.

Take a big step forward with one leg, bending both your front and back knees to 90 degrees.

Maintain a straight back and engaged core.

Push back with the extended leg to return to standing position.

Repeat with the other leg.

WHAT TO LOOK FOR: • If your torso falls forward, this could be a sign of weak core and glute muscles. • If you aren’t able to bend to 90 degrees, you may need to take a bigger step forward or work on high hamstring flexibility.

WHAT TO LOOK FOR: • If you can’t bend your arms to a 90-degree angle, this could be a sign of muscle weakness in your biceps, triceps, shoulders, and chest. • If your back arches with your glutes in the air, this could be a sign of core weakness or lack of core and glute engagement.

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BASIC OVERHEAD SQUAT

Here are the steps to properly perform a basic overhead squat while checking for any imbalances and compensations: PP

Raise arms overhead, so that your triceps align with your ears.

Place feet hip-width apart, parallel, with your toes pointed forward.

Sit back as if sitting in a chair, maintaining a neutral spine, and ensuring your knees don’t extend beyond your toes.

WHAT TO LOOK FOR: At the bottom of the squat, your arms should form a straight line from the fingers, to the shoulders, down to your hips. • If your arms fall forward, this could be a sign of shoulder instability and weakness. • If your back arches, this could be a sign of glute and core weakness and instability. • If your knees move inward toward each other, this could also signify weak glutes.

OVERHEAD PRESS

Here are the steps to properly perform a standard overhead press while checking for any imbalances and compensations: PP

Choose a dumbbell weight with which you could perform 8–12 reps before failure.

Hold a dumbbell in each hand, facing each other at shoulder-height.

Slightly bend your knees and keep your spine neutral.

Press the weights over your head until your arms are fully extended.

Your arms should be next to your ears as you hold slightly at the top before lowering back down to your shoulders.

WHAT TO LOOK FOR: • If your arms fall forward rather than extend straight overhead, you have weakness and inflexibility in your shoulders. • If your back arches as you lift overhead, this could mean your core is weak or your hip flexors are too tight to maintain alignment over your knees.

PLANK Here are the steps to perform a standard plank while checking for any imbalances and compensations: PP

From your knees, walk your hands forward until you’re in a modified push-up position.

Lower yourself onto your elbows and forearms, with elbows directly under your shoulders.

Lift your knees off the ground, engaging your core and keeping your back straight.

Hold this position for 30 seconds, or until failure.

WHAT TO LOOK FOR: • If your hips sag, this could be a sign of core weakness. • If your hips raise, this could also be a sign of core weakness.

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March 2017

F ITNESS

Why Exercise DOESN’T ALWAYS Lead to WEIGHT LOSS Cochrane review of 43 studies dealing with exercise for weight loss found that “compared with no treatment, exercise resulted in small weight losses across studies.”

Did You Know…

Uh… what? Let’s digest this for a moment. These researchers are saying they reviewed dozens of studies and found that exercise had a small impact on weight loss. Outrageous!

The food and beverage industry has played a significant role in shaping public attitude toward how exercise influences weight loss. The New York Times recently uncovered that Coca-Cola was funding a nonprofit made up of university scientists who encouraged the public to focus more on exercise to fight obesity, rather than on how calories from food and beverages factored in. This goes against a substantial body of research that shows diet is crucial in losing weight. Source: nytimes.com

What about the endless YouTube workout videos for “burning fat” and the countless gym programs for torching wobbly guts? All the calories the gym machines say you burned, that’s good for something, right? Well, this Cochrane review is one of many published research articles that say the same thing: exercising to lose weight isn’t as cut and dry as most people think it is.

WHY DOESN’T EXERCISE WORK FOR LOSING WEIGHT? Well actually, it does.

Organs burning calories (averages)

“In highly controlled studies where exercise is performed under supervision, and no other variables are changed, people lose weight,” says Dr. Robert Ross, PhD, an exercise physiology expert at Queen’s University in Ontario. “When people say ‘exercise doesn’t work,’ I take it to mean ‘sustained physical activity in today’s world is difficult.’”

Kidneys: 182 calories per pound per day Brain: 109 calories per pound per day Muscle: 6 calories per pound per day Heart: 181 calories per pound per day Liver: 90 calories per pound per day

A mountain of research shows exercise leads to fat loss. But sustained energy balance, meaning burning the right amount of calories for your diet over a long time span, is a challenge in our modern environment. Sure, you can burn some calories in the gym, but then you fall behind after eight desk hours. You might burn some calories on a walk, but a long commute leaves you in the hole.

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Source: Current Opinion in Clinical Nutrition & Metabolic Care

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The point: don’t give up exercise, even if the weight isn’t departing. Losing weight depends on a multitude of factors, and exercise is just one, albeit an important one. Environment aside, let’s not forget a wonderful truth of life: we’re all different. And we’re not just talking about hair, eye and skin color. Although we all function similarly, our bodies respond differently to physical activity, burn calories differently, and lose weight differently. This shouldn’t be a surprise. We know two people can do the same exercise routine for a month, and one person might lose ten pounds while the other loses nothing. Why? Because each person is u-n-i-q-u-e, to echo your grade school teacher.

HOW THE BODY BURNS CALORIES 100 percent of the energy we gain comes from food, but physical activity only burns 10-30 percent of that energy. Our bodies are constantly expending energy to keep functioning, whether we’re sitting, sleeping, or staring at a wall. The liver, brain, stomach, etc. all need energy to function, and that is where most of the calories we consume are used up. This basic operating energy is called basal metabolic rate. We don’t really control it. Our bodies also use a lot of energy breaking down and digesting food. Some point to the basal metabolic rate and say “that’s why exercise doesn’t work, because exercise only accounts for a fraction of calories burned every day.” Others will look at a fit person and say “wow, what a great metabolism,” thus robbing the individual of his due credit for a healthy lifestyle. These comments are a tad misguided. Various supplements and exercises claim to “speed up metabolism.” But can you affect basal metabolic rate (bmr), maybe crank up that rate so you don’t have to exercise or eat healthy? Keep dreaming. In fact, decreasing the calories you consume will often slow down your metabolism over time, and exercise has minimal effect on bmr. And supplements? Well, that’s a whole other can of worms, but let’s just say they aren’t going to do much for bmr. The easiest way to increase the amount of calories burned in a day is (drum roll please)… exercise. Hence, national health guidelines, a library of research, and pretty much every health professional says to exercise every day.

REASONS WHY THE EXERCISE WEIGHT LOSS ROAD IS SO BUMPY AND LONG As mentioned before, our modern environment—including the ease of technology— plays a big role in how hard it is to stay

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active. Another big problem is this: exercise makes us hungry, and we sometimes eat more calories post-exercise than we burn during exercise. Often exercise becomes an excuse to indulge, and we fill our bodies with food that will have a much greater effect on weight than exercise did. Some other issues may be:

We move less on days when we exercise. We overestimate how many calories we burn while exercising. Certain exercise patterns lead to burning fewer calories with exercise (see below). A more scientific cause of the difficulty is adaptive thermogenesis. In simple terms, this is a mechanism where different systems in the body work together to maintain energy stores. This means that the body fights against weight loss instinctively, because weight loss means depleted energy stores. And researchers have also found that when people lose weight, their bodies try to get energy stores back to their previous level, which often means weight gain. For example, research shows that if you take two people of the same size and weight, one being formerly obese and the other not, the body of the formerly obese individual will burn significantly fewer calories a day. His body will be trying to gain back energy stores, and the person will have to eat less than his counterpart to maintain weight loss. This is a big reason why more than 80 percent of people who lose weight eventually end up back at their previous weight. The degree to which adaptive thermogenesis comes into play may be genetic.

WHAT IS EXERCISE GOOD FOR, THEN? Discussion about exercise is nearly always tied to weight loss, and in Dr. Ross’ mind, this is unfortunate. “The benefits of exercise reach so far beyond the reduction of obesity,” he says. “Getting 150 minutes of exercise per week is associated with a wide range of health outcomes, and weight loss is just one.” Exercise improves cardiovascular health, which is great because cardiovascular issues are a leading cause of death in the US. It also helps prevent several chronic diseases, like diabetes, and is shown to improve mental health. Furthermore, research shows that it is much harder to lose gained weight than to prevent the build up of excess weight.

THE DIET + EXERCISE EQUATION “It’s 40 percent diet, and 60 percent exercise.” “No, it’s 30 percent exercise, and 70 percent diet.” What matters more in weight loss, diet or exercise? “We don’t know, and we don’t care,” says Dr. Ross. “But I have absolutely no doubt that both exercise and a healthy diet have to be involved for the most desirable health outcomes.”

WHAT ABOUT RUNNING? Running is an awesome way to get your heart rate going for an extended amount of time, but some find that their running habits aren’t translating to a smaller waistline. Research suggests that steady state running (where you run at a decent pace for an extended amount of time) only helps people lose weight initially. Once the body learns how to cope with the strain of running, the weight loss stops. The body tends to makes changes to compensate for the increased energy expenditure from increased exercise. The body tries to maintain its energy stores. In other words, the body finds ways to use fewer calories to do the same activities, which means fewer burned calories… which can make losing weight frustrating and baffling. It’s a great survival mechanism; the body finds ways to increase efficiency. Now, running isn’t something to be avoided in a weight-loss effort. Simply change your pace, distance, and running workout from time to time. For example, instead of running your normal route, go to the park and run a shuttle, or do a sprint workout of some kind. Sprint workouts are a form of interval training, which means training with periods of high exertion, coupled with breaks and low exertion. When you consistently change up your workout, your body sustains healthy wear and tear, which then heals. This process burns calories. Sources: Vox.com, Cochrane.org

Exercising for the sole purpose of losing weight is dangerous because when a person doesn’t get desired results, they may stop exercising. What a tragedy! Giving up exercise puts your future in jeopardy.

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March 2017

They Want Your Body…

LANGUAGE BODY LANGUAGE MOVES THAT WILL MAKE A DAILY DIFFERENCE IN YOUR LIFE THE TRIPLE NOD Great communicators help people know they are heard, and that their ideas are respected. Nodding three times as a person speaks to you will help them speak longer, and increase the level of trust between you.

OPEN YOUR CLOSED BODY LANGUAGE Our prehistoric ancestors were probably prone to stand with their arms crossed, to protect vital organs. This may be the reason why many of us today stand in a closed body position, arms folded and shoulders hunched, when we are in a situation or conversation that we find uncomfortable. An open posture, with hands on the hips, or with active, gesturing hands during conversation, can change the tone of a conversation, and change how people view you.

TAKE UP SPACE The more space you take up, the more powerful you’re perceived, and the more powerful you’ll feel. When you put your shoulders back, and have your arms away from your body, your look bigger, and research suggests that you actually feel more powerful and less stressed. You can also take up space by widening your stance, using gestures, and by firmly planting your feet.

DON’T TOUCH YOUR PHONE Taking out a smartphone when nervous generally does two things: it closes body language and makes a person look smaller, which are body language no-nos. If you must use your phone, hold it away from your body, and be mindful of posture.

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BONUS TIP ABOUT SPEAKING:

Don’t say it like a question if it’s not a question. When we end a sentence by going up in pitch, that indicates a question. But sometimes, when we are scared of imposing, or are timid with an idea, we verbalize that idea with that same upward pitch. This communicates lack of confidence in you and your idea, and will not get your ideas the respect you want them to have.

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WELLNES

Keys to Buying Your Child’s First Mobile Device According to recent reports, most kids ages 8-12 have a cell phone. While the timing of when to get your child a cell phone is up to the parents, there’s no denying that younger and younger children have their own devices. Here are some essential to-dos when you decide to give your child this bridge into the expansive digital world.

Set Some Rules Parents cannot be ignorant bystanders when it comes to smart phones. Rules should include what apps are allowed, what websites are allowed, who they can text/call, and rules about interacting with strangers. Parents should be willing to listen to the input of the child, however. Be open about their thoughts concerning new technology. Make sure to emphasize the importance of never sharing personal information online, like phone number and address. This should not be negotiable.

Set Up Consequences Decide beforehand with your child what the consequences are for breaking the rules. Your child will likely become very attached to his/her device, so don’t make up consequences on the spot, unless you want a meltdown. Some good consequences include a time period with no access to the phone and restrictions in data use.

Give Guidance for Scary Online Interactions Teach your children about cyberbullying, about how to recognize online predators, and how to respond to these situations.

Know About Helpful Tools There are online tools for monitoring or limiting your child’s online behavior. Tools to try: PP Bark PP OurPact (for Apple devices) PP Screen Time (Androids)

You can also use Safe Search sites, which limit what your child can view online. Some of these options are: PP Zoodles PP Kido’z PP Ask Kids PP Kid Info PP TweensBrowser PP Zilladog You can also use apps that show you where your child’s phone is, which is a great way to keep track of your child.

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March 2017

Deal With Pain

CORRECTLY

WRITTEN BY PRESTON WARD,PT,DPT

A PHYSICAL THERAPIST OUTLINES THE RIGHT AND WRONG WAYS TO DEAL WITH PAIN.

As a Doctor of Physical Therapy, I get asked all the time about pain. It’s a common reason for someone to go to physical therapy. Physical therapists are “movement experts,” and guided movement is often the better route for relieving pain, compared to medication.

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“The American Physical Therapy Association (APTA) has launched a national campaign, and President Obama proposed in new funding $1.1 billion to thwart this grievous epidemic” There is a better strategy to managing your pain; it is safer with comparable results. Movement! Particularly for lower back pain, movement is better at managing pain than opioids, and movement is what physical therapy is all about. The CDC came out with guidelines for prescribing opioids for chronic pain this year. It states “non-pharmacologic therapy and non-opioid pharmacologic therapy are preferred for chronic pain.” Furthermore, these guidelines state that even if opioids are prescribed, physical therapy or “non-pharmacologic therapy” should be used in conjunction.

there has been an exhaustive R ecently list of news articles relating to the

relatively new epidemic of opioid abuse. Overdose deaths from prescription pain relievers like oxycodone, hydrocodone, codeine, morphine, fentanyl and others quadrupled in the 2000s. In 2014, there were 18,893 deaths related to overdose of these prescription pain relievers. Sales of these drugs have skyrocketed over the last 15 years. Here’s another alarming statistic: from 2000 to 2014 nearly half a million people died from drug overdoses. So how does all this relate to physical therapy? All these prescriptions certainly help with pain and have their place in pain management. However, they might not be the safest or most effective for dealing with long lasting pain.

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Today we live by evidence-based medicine, and everyone has the resources at their fingertips to make an informed decision. If you have chronic pain, the research points to physical therapy, not drugs. It not only is safer than taking prescription opioids, given that 1 in 4 people will struggle with addiction which can lead to death, but there is high quality evidence supporting physical therapy intervention to ameliorate chronic pain. These studies have been demonstrated on large groups of people suffering from arthritis, low back pain, fibromyalgia and a myriad of other conditions. You may ask, “what is my physical therapist going to do for my chronic pain?” Let’s take low back pain for example. Nearly two-thirds of individuals will experience low back pain in their life with 30 percent eventually feeling chronic pain. Your physical therapist will begin by questioning you about your current state and medical history. They will then carry out an extensive review to rule out or in possible mechanisms behind your pain. Next they will educate you on their findings and the science behind pain, and give you an individualized plan to help manage your pain. This will include goal setting, regular exercise, and exposure to the movements that initiated your pain. Overall, they will get you moving and help to improve your function.

With guided movement, physical therapy seeks to resolve the cause of the pain rather than mask it, as medication does. National movements are battling the opioid epidemic. The American Physical Therapy Association (APTA) has launched a national campaign, and President Obama proposed $1.1 billion in new funding to thwart this grievous epidemic. If you are suffering from chronic pain, I encourage you to choose PT first. Sources: American Society of Addiction Medicine, CDC, National Institute of Drug Abuse, APTA, Louw et al, Moseley et al, Delitto et al

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A Lackluster WHY YOU SHOULDNâ&#x20AC;&#x2122;T HALFWAY TRY TO DO THINGS

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Most people, regardless of their success or background, are taking on too much and not giving their best effort. And do you know what you get when you give a half effort? Half the reward.

BEING BUSY VS. GIVING EFFORT The problem most of us face is we think that because our to-do lists are long and we stay busy all day that we’re giving our best effort. But there is a difference between productivity and effort. We can stay busy and give a little bit of effort toward a lot of things, but when the sun comes up each morning we still only have so much to give. If you divide yourself between 30 different tasks, those 30 tasks are each only getting a small portion of your energy and attention. If you instead divide your tasks into days, taking only a few tasks or projects each day, you can give better effort, time, and attention to each task. This results in a higher quality end-result, a better sense of completion, and less stress of deadlines.

THE POISON OF COMPARISON Unfortunately, many of us are now even more in-touch with the Joneses, getting peeks through social media of their life’s every aspect. We see their perfectly staged breakfasts and seemingly always happy children. We see their lavish beach vacations and their adorable offices and think, “I can do that, I should be able to do that.” And thus the poison of comparison enters our lives. The thing is – you’re not a morning person, or maybe you don’t like to cook. You prefer adventuring through ancient cities over lounging on a beach, but suddenly you’re questioning your life and preferences, and may start feeling insecure over your decisions. Suddenly you’re adding new tasks to your to-do list that you’ve never had interest in before. But the truth is - your life was just fine before. And now that it’s filled with tasks and hobbies that, if you think about it, you’re not really passionate about, you’re simply not going to find the joy and fulfillment in doing these tasks. This leads to halfhearted effort, and the burial of those things that you’re actually passionate about.

THE RISE OF ANXIETY AND DEPRESSION It is no surprise, then, that anxiety and depression have plagued our homes as we are constantly trying to maintain an image that fits in with the “mold.” According to the Anxiety and Depression Association of America (ADAA), anxiety disorders are the most common mental illness in the U.S.. Over 40 million adults in the United States age 18 and older suffer from an anxiety disorder, and women are twice as likely as men to be affected. We lose ourselves, our true selves, in the hustle and forget how to be happy. We don’t feel accomplished no matter how long our lists are, and even though we make those lists ourselves we don’t really feel happy as we complete the tasks that we added. (This is not to say that anxiety is caused by these controllable factors, but there are many factors including personality, lifestyle, and choices that can lead and contribute to anxiety and depression).

TIME TO CHANGE So what do we do about this?

IF ADVANCES IN TECHNOLOGY ARE SUPPOSED TO SIMPLIFY OUR LIVES, WHY DO WE SEEM BUSIER THAN EVER? PERHAPS WE SUBCONSCIOUSLY FILL IN THE GAPS OF TIME AND ENERGY WHEN THEY APPEAR WITH MORE ACTIVITIES, WORK, PROJECTS, OR HOBBIES, KEEPING US EVER IN THE THROES OF BUSY-NESS. DOES THIS SOUND FAMILIAR TO YOU?

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First of all, do an assessment of yourself. What do you really like to do? Compare this with your life and daily activities. From cooking, exercising, working, decorating your home and even the car you drive, ask yourself, “why?” Live your life with your whole heart. Decorate with your favorite colors. Drive the car in which you are the most comfortable and feel the safest. Engage in activities in which you actually like and make you feel accomplished, and if you decide to learn a new skill, do it with your whole heart. If you find yourself going after something you don’t really want, have the humility to walk away and let someone else take over who will do a better job. Have the self-control to delete your Facebook or Instagram account if they are letting in anxiety and insecurity. As you start adapting your life to fulfill your true self, you will find it easier to give your best effort at your tasks. You will feel happier, more secure, and more accomplished. You will never feel better than when you’re being the best version of yourself all the time.

March 2017

1. USE NATURAL LIGHT Skip the flash as much as possible. Open the windows and let the soft, natural light inside. Don’t be a statue when you’re taking pictures, move around and find an angle that lets the light hit your subject, and click away. It doesn’t matter if you’re using a point-and-shoot camera, your iPhone, or a DSLR – natural light will best capture how your subject and background really looked.

KEYS TO TAKE BETTER PICTURES For the average person, photos serve a specific purpose: to capture memories. To help us remember how we looked, how we felt, how we lived, and we interacted with the world around us. Stop and think about the things you want to remember about your life right now, the things you would like to look back on. Maybe it’s how your kids look when they’re totally consumed in playing in their own little world, or how your husband looks when he caught a huge fish, or how your grandma looks when she’s reminiscing on the early days of her marriage. We don’t constantly sit around on couches in fields or stand around against perfectly white backgrounds in designer clothes – so here are some key elements to taking better pictures that will capture the things you really want to remember.

Don’t be afraid to get up close and personal. In fact getting close will help you capture details better than a zoom (as long as your subject is comfortable with your close proximity). The details of water droplets on a flower in the garden you worked so hard at growing, the wrinkles on your mom’s face when she’s smiling, the tiny teeth poking through your baby’s gums – these are the things you want to remember, the things you’ll miss when they’re gone.

3. CANDID OVER POSED This falls in line with the first two keys, but don’t be afraid to scrap the poses and simply ask your subjects to go about their conversation or activity. Have you ever tried getting your kids to sit still AND smile for a camera? It’s like asking them to rub their tummy and pat their head at the same time. So instead, give them their favorite toys and let them play. Capture their excitement and facial expressions as they do. Ask your grandparents to talk about a beloved memory, and move around as you capture different angles as their faces relive the feelings.

4. THE RULE OF THIRDS Look at the frame of picture you’re shooting and pretend there is a tic-tac-toe board laid across it. Move your camera so that the subject of the photo is where the tic-tac-toe lines intersect. You’ll find that moving subjects away from the very center of a photo helps them become more interesting. Related to this, put the horizon on one of the horizontal tic-tac-toe lines, not right in the middle of the frame.

Remember, it is life’s moments that you want to remember, not staged poses. Use these 4 keys to capture the feelings and the emotions surrounding your subjects, and you’ll have a priceless collection of treasured photos to last a lifetime.

WRITTEN BY ANGELA SILVA

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2. CAPTURE THE DETAILS

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SERVING OUR PATIENTS IN UTAH AND BEYOND.

Group sessions are available (2-5 at a time). Let’s get started.

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SMART F.I.T.(Functional Innovative Training) is a dynamic fitness program created by our physicians, physical therapists, and personal trainers. It is a multifaceted approach to fitness and wellness. The innovative cardio-strengthening program is based on exercise science and is individualized for your specific goals. It is designed to burn fat and strengthen muscles, as it synergistically improves your cardiovascular system. Since there is no set way of training, the body must be constantly challenged in different ways in order for the muscles to adapt and respond to functional activities. The program incorporates ploy-metrics, kickboxing, stability, cardiovascular, suspension and strength training with functional movements and balance awareness.

The SMART Clinic, fully staffed by board certified physicians, provides a comprehensive diagnostic, management and treatment facility with hospital and surgery center credentialing-the highest credentials possible. Their ground breaking endoscopic and minimally invasive treatments are equally as effective as conventional surgery—without the risk, pain, scarring and lengthy recovery associated with traditional, invasive procedures.

ENDOSCOPIC DISCECTOMY Minimally Invasive Spine Procedure for Herniated Disc Utilizing a high-resolution scope and an array of delicate instruments, this revolutionary procedure removes portions of a herniated disc without open surgery. No muscle or bone is dissected, and there is only one small incision, which means fast recovery and less pain. Furthermore, the procedure is quick, and the patient can soon resume normal activities. And the results speak for themselves: 9 out of 10 people who get this procedure experience pain relief.

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52 weeks x 40 hours = 2,080

IF YOU GOT LAYED OFF FROM YOUR JOB, WOULD YOU BE SAD OR RELIEVED? SURE, NOT HAVING INCOME IS WORRISOME, BUT THIS IS AN IMPORTANT QUESTION TO ASK ABOUT SOMETHING THAT TAKES UP A TREMENDOUS AMOUNT OF OUR LIVES.

E X

I N

G U I S N H I

J O

B U R N O

For most people, jobs provide a standard routine. Odds are the next 365 days of work are going to be fairly similar to the last 365. Those with jobs will log a predictable 2,000 hours or so of work over that time span. Having a predictable work routine may be desirable to some, but for most people, such a routine can become tiring and

34 HEALTHY MIAMI

hours/year at work

uninteresting; when this happens, our desire to work decreases. When stress, bad work relationships and politics get thrown in to the mix, the 9 to 5 becomes a thing to dread. So instead of dreading the next year of work, here are some tips on how to recognize when you might need to rethink your work life.

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WRITTEN BY BRIDGET EDWARDS

What is Job Burnout? Burnout is a condition of exhaustion, cynicism and lack of professional efficacy that is often caused by chronic stress, according to Christine Louise Hohlbaum, author of The Power of Slow: 101 Ways to Save Time in our 24/7 World. This state of exhaustion and cynicism is often coupled with doubt about your competence and a lack of motivation or devotion to your work. Job burnout comes in various degrees, so try this self-evaluation to see if this is something you’re facing: • Do you have to drag yourself to work? • Do you feel disengaged from your work? • Are you doing things that you are passionate about? • Do you find satisfaction in your professional accomplishments? • Are you having trouble sleeping or has your appetite changed? If you’re answering yes to a lot of these questions, it’s time to do something different. Work makes up such a significant part of the week that just fighting through the misery is not a viable long-term solution.

How to Reverse Job Burnout If you find that you are getting burned out from your job, don’t give up! Here are few simple changes you can make to get back into a positive groove:

In 2016, only 54% of employees were completely satisfied with their jobs. To help the rest of us avoid job burnout, keep an eye out for these top causes: • • • • • •

Excessive repetition. High demands and low rewards. Imbalance with personal life. Unclear or unrealistic expectations. Poor fit with skills or interests. Poor relationships with those at work.

When to Quit Jobs aren’t going to be fulfilling and enjoyable all the time. In fact, overcoming difficulties in a career is often what makes the career rewarding. Work is not fun, but it can be the source of great self-respect. Leaving your current employment should be considered when you and your ideas are not respected. You should also expect your employer to respect your personal and family life. Here are some other red flags to consider: • Supervisors use threats.

Job burnout is something that just about everyone faces, especially when routines are stiff. But, it’s important to remember that we don’t need to be suffering through our work. In fact, we should be enjoying each day! One vital thing to do to avoid burnout is to utilize the small breaks you get during the work day. You’ll have lunch and a few 5-10 minutes breaks hopefully. Instead of scrolling through social media, go on a walk, read a light-hearted book or call a loved one.

• You’re lied to frequently. • You have no confidence in leadership. • Work is affecting your health.

52/17

The Draugiem Group studied the habits of productive employees and found that the most productive people worked for 52 minutes at a time and then took a 17 minute break before diving back in. It may be that working in sprints is the most effective.

• Talk to your employer about assignment changes at work. • Rethink your work pace. • Rearrange the order in which you complete tasks.

• Be friendly to coworkers. • Get more exercise and sleep. • Rearrange or decorate your office space. • Use your vacation days. • Make room for ‘me’ time every day.

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Sources: psychcentral.com, www.mayoclinic.org, inc.com

• Change how you use break time and lunches.

March 2017

36 HEALTHY MIAMI

Healthy-Miami.com

A CONVERSATION WITH

WITNEY CARSON

MIAMINATIVE AND DANCING WITH THE STARS PRO WITNEY CARSON TALKS MELANOMA, OVERCOMING, AND RELATIONSHIPS

Healthy Utah: Tell us about your experience with melanoma. I was a big advocate for tanning in the UV beds. In high school I would do that probably three times a week. My dad actually had skin cancer. He had melanoma, and it spread all the way to his lungs. It was really important that all his kids got checked after that. I never checked my body for moles, never was really aware of that. Never really put on sunscreen. I was really careless, and kind of thought I was invincible, you know. So for my parents, it was really important that all their kids to get checked. One day we went in, and the dermatologist found a strawberry colored mole, really, really small, on my left foot, on the top of it. She thought it looked a little odd, and took a sample, and sure enough, it came back positive for melanoma. During this process I had gotten the call that I was going to be a professional on dancing with the stars. This is the first time I was being called as a pro. From the time I was diagnosed, it was about a month and half before I would have to go back to LA. We talked to the doctor, and said we

really wanted to do this, to make it work. It had been my dream since I was three years old. I asked him straight up, can I just wait to have this surgery until after I’m done with the season, in the summer. He was afraid that if I waited, I’d have to go through chemo. So that was obviously not the healthiest, best option for me. We decided together that we’d do the surgery, and just try and make both of them (surgery and the show) work. When I went in they found I was positive for the melanoma being in my lymph nodes all the way up to my hip. So it spread all the way from my foot to my hip. During the surgery process, they had to take out about an inch in diameter around my mole. They also took out four lymph nodes in my hip at the same time. It was about a month of recovery. So after that happened, I did Dancing With the Stars, I didn’t tell anybody about this melanoma. I still had the sutures on my foot when I started the first day of rehearsal. So it was really scary, but I just knew I had to do it. This is what I had been dreaming of. So I sucked it up and went in. I remember the first day, I wasn’t being careful, I just wanted to prove to them that I was worthy to be there. I remember looking down at my foot, and I had this big puddle of blood around my foot. I took off my shoe and my sock and I saw that the sutures had completely split back open. That was a really serious, bad thing that I had to deal with. And I hadn’t met my partner yet, so I had a long season ahead of me. We had to find a wound care specialist to help me be able to dance on it while still letting it heal. All the nerves were kind of numb and mostly damaged at that point, and the feeling hadn’t come back. It wasn’t that painful, as gruesome as it might have looked. I think if it was on the bottom of my foot that would be worse, but luckily is was on the top of my foot. That whole season I had to have this wound care specialist wrap my foot every single Monday before we went live on the show. Now the wound is healed, and there is a big fishhook scar on the top of my foot. I’m completely melanoma free. And now I’m just raising awareness about melanoma. I think so many people out there think they’re invincible because they’re young. We just don’t really think about putting sunscreen on every time we walk outside, covering ourselves up and protecting our skin. I think that’s really important for people to be aware of, and to really know that exists, to know that young people at any age can get melanoma, that it can come at you at any point in your life. It is a serious thing. Going through that adversity of the cancer, and finally getting through really did make it that much sweeter, and it made me appreciate it that much more, that I have my body to dance. And that I have my feet. You don’t realize how important your feet are as a dancer because that just is what you do. But once you can’t physically move on your foot, you’re really are just grateful for your healthy, physical body.

Contunued on page 32 >>>

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March 2017

Contunued on page 32 >>>

Healthy Utah: Tell us how you learned to be comfortable in your own skin. I think every girl, everybody kind of goes through this, where you’re changing into your body. And it’s kind of hard to accept yourself sometimes. I think that’s kind of what I went through with my body. I have muscular legs, so they’re a little bit bigger, and I have curves, and those are things that I was really ashamed of because I wanted to look like someone else in a magazine. I wanted to be that skinny, really perfect model on the Victoria Secret cover, or whatever it was I think I had a picture in my mind of what a perfect body looked like. As I was growing up and maturing, I started to realize that I am unique, I am special. My body is healthy, and I think that experience with melanoma really did help me realize how grateful I am for my body that I have been given. I started to be more comfortable in my skin. I realized that being completely myself is perfect. My body is perfect the way that it is. I gradually, slowly started to accept my curves, my athletic legs, and things about myself that I didn’t like. I came to love them, because that made me who I was. I think rather than comparing yourself to people, which so many of us do, because that’s just a natural instinct we have unfortunately, just being comfortable in your own skin and knowing that you are enough is really important. It’s important for girls to really know that. As I came to accept my body and myself it helped my dancing a lot. It just helped my confidence. It helped me tell myself you are good at this, this is your talent, this is your passion, and you love this. Being comfortable in my skin definitely helped me.

Healthy Utah: Why are relationships so important to you?

important for he and I to have good good communication and a good relationship especially moving around so much and having this crazy lifestyle.

Relationships with my family and with my husband are super important. I mean that’s my number one priority besides my religion. So having a close relationship with them at all times really is super important to me. I’ve always had a close-knit family. I come from a family of a lot of people. I’m the oldest of four kids. I’ve got about 100 cousins. I’ve got a huge family. That’s always been important to me growing up, having a relationship with them. Having them support me through this craziness in my career has been super important to me. And I think that’s helped me stay super grounded. To be able to keep my values and standards.

For us, communicating your feelings, your problems, your issues is really important. Life gets super crazy, and hectic. Especially because he is in school and has work, and I‘m always gone. Having your time of day that you have together, that’s just you two, whether it just be sitting on the couch and watching a movie, or going out to dinner or whatever it may be, having that quality time to talk and check in with each other is super important. We like to vacation any chance that we get. We love to spend time with family. We really are just normal people. We love to sit on the couch and watch Netflix. We love to eat ice cream. We like to go out to dinner, to be normal.

Having Carson in my life has made a huge difference for me. Our first year anniversary was January first. It’s super

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Healthy-Miami.com Healthy-Utah.com

WITNEY’S

GO-TO SNACKS GREEN SMOOTHIE: Spinach, frozen banana, almond milk, almond butter, ice. An apple with almond butter. Natural sugar, healthy fats and protein!

Healthy Utah: We heard you like kickboxing. Tell us about that. I try to do kickboxing three times a month, maybe once a week. I actually work with an MMA fighter in LA, so it’s super fun to do actual real kickboxing. It’s not just like in Pilates where they kind of just punch the air. You’re punching into the pads and kicking. I like the patterns. For me mentally, having patterns to memorize helps my brain remember dance steps. Having that memorization is really important. Also it’s just a really good workout. You let out all of your anger and all your stress and punch stuff. Who doesn’t want to just punch stuff and have a workout?

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March 2017

Spring Clothing A GUIDE TO WEARING CHIC WHILE ITâ&#x20AC;&#x2122;S STILL CHILLY B Y C H E L S A M AC K AY

Photo: Charlotte Street Alek Source: Kate Spade

Photo: Elsie Suede Pump Source: J Crew

Photo: Forget Me Not Aviator Source: Free People Clothing

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Healthy-Miami.com

SWING DRESSES

Pair a swing dress with a button up shirt for a light, warmer, attractive look.

T R E N C H C OAT S

Trench coats are in, and sleeveless trench coats are great for a spring look.

Photo: Mixed Messages Sleeveless Trench Source: Nasty Gal Photo: Contemporary Ribbed Swing Dress Source: One Loved Babe

DUSTERS

BLAZERS

Their light material provides a perfect extra layer for spring chilliness. Photo: Hooded Faux Wool Duster Coat Camel Source: Missguided US

Blazers arenâ&#x20AC;&#x2122;t for grandmas and old bands anymore. The right open blazer is right on target in spring, and it adds a little warmth to your attire. Photo: Plush Jersey Curved Hem Open Jacket Source: Express

Photo: Carli Bybel Maxi Duster Coat Pink Source: Missguided US

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March 2017

Ways To Fortify Your

MARITAL BONDS How To Manage Your Differences And Build A Better Relationship WRITTEN BY DR. ANNE BRENNAN MALEC

MARRIAGE IS A COMPLEX, EVER-EVOLVING RELATIONSHIP THAT CHALLENGES PARTNERS TO REMAIN ACTIVE IN THEIR EFFORTS TO MAINTAIN THE RELATIONSHIP. While the components of a healthy relationship – passion, commitment and intimacy – may seem abstract, I have found specific actions through my practice as a clinical psychologist and marriage and family therapist that couples can do to prioritize their relationship and make it last.

42 HEALTHY MIAMI

CONTINUE OR LEARN TO COMMUNICATE WELL We all know to be polite to our bosses at work or strangers we meet, but it is often with those we are closest to that we slip into unhealthy habits of disrespect or inattentive listening. Most likely, at the point in your relationship when you plan to get married, you feel close and communicate well with your partner. It is over time that partners become busier, more distracted or simply make fewer efforts to communicate respectfully and openly with their spouses. But communication is a critical component to a healthy marriage. Couples must schedule time to check in with each other weekly. This “weekly check-in” may seem less necessary in the early years of marriage, but you will appreciate the habit later when work hours become longer and kids enter the picture. Use this time to coordinate schedules, check in about any issues in the relationship, and take time for each other away from technological distractions (that means no phones or TV in the background).

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CREATE A BUDGET AGREEMENT One of the most common areas of newlywed conflict is managing a joint budget. Even if you cohabitate with your partner before marriage, it is unlikely that you pooled all of your resources, and there is a lack of education about shared budgets. But money is important for your personal and relational well-being. Talk with your partner about your financial goals and concerns. Your spouse should be an equal partner in financial decisions. It is helpful for partners to regularly check in with each other about financial changes and decisions (you can easily incorporate this into your weekly check-ins). I advise couples to set a monthly personal budget – say $500 – that each partner can spend on individual expenses without consulting the other. If a partner wants to make a purchase that goes above the agreed-upon amount, he or she should wait until the other partner is consulted and agrees. By forming healthy spending habits and open communication about finances, partners can avoid one of the most common areas of marital conflict and feel closer as equals.

SHARE RESPONSIBILITY FOR MAINTAINING INTIMACY.

NEVER BE AFRAID TO MANAGE YOUR DIFFERENCES.

In the early years of a relationship, intimacy seems to come naturally, so many partners take for granted the importance of actively maintaining a sense of emotional connection. This is not the responsibility of one partner, but a requirement that both spouses maintain an interest in fostering intimacy and keeping tabs on ways the other partner wishes to feel loved and cared for (because this does vary from person to person and over time).

If I had to pick one major takeaway for couples considering marriage, it is to ensure that you are able to tell your partner when you are upset with him or her. That way your partner stands a chance of trying to fix the problem. Without this, resentment takes root and will continue to grow over time until it is addressed. This is so important because resentment often underlies any deficit in the previous points I made. It may sound basic, but it is often difficult for partners to place themselves in a vulnerable position where they can voice their concerns about the person closest to them. For couples to manage resentment, it is essential that partners create a safe conversational space where each can be heard and listen without feeling defensive or attacked.

Date nights are a simple way to establish time to reconnect during a busy week, and they are essential in the early years of marriage and beyond. Take turns planning an evening for each other, and do not get trapped in thinking it has to be extravagant. If your lives are incredibly busy that week, find a time to relax at home or try to cook a new meal together. Remember that human beings like novelty, so be willing to try new things together.

About Dr. Anne Brennan Malec Dr. Anne Brennan Malec (www.drannemalec.com) is the founder and managing partner of Symmetry Counseling (www.symmetrycounseling.com), a group counseling, coaching and psychotherapy practice in Chicago. She also is author of the book “Marriage in the Modern Life: Why It Works, When It Works.” Dr. Malec earned her Bachelor’s degree in Accountancy from Villanova University and holds two Master’s degrees: one in Liberal Studies from DePaul University, and one in Marital and Family Therapy from Northwestern University. Dr. Malec earned her Doctoral degree in Clinical Psychology from the Chicago School of Professional Psychology.

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It is inevitable that you will have a different perspective than your partner at some point – whether regarding the family budget, division of household labor, or even the right way to show intimacy. Use any and every opportunity in the early years of marriage to practice talking with each other when one partner is upset with the other. Skills such as empathy, active listening and managing anger and frustration can be learned and need to be regularly utilized in couple conversation.

March 2017

SPR I

CLEA G N N

PS &

R T

Are you one of the people who canâ&#x20AC;&#x2122;t wait to clean and purge in the spring, refreshing your home and organizing your belongings? Or are you one of those who dread the expected spring cleaning, maybe because the task seems insurmountable and frankly, you just donâ&#x20AC;&#x2122;t have that much extra time on your hands. Whether you love it or hate it, spring cleaning is good to help us organize our possessions and lives, and with these DIY hacks and tricks you can knock out your spring cleaning easily and quickly. WRITTEN BY ANGELA SILVA

44 HEALTHY MIAMI

Healthy-Miami.com

VINEGAR WILL PRESERVE YOUR BATHROOM SET A TIMER If you don’t have a lot of time, set aside a reasonable amount of time each day to spend cleaning. Even 30 minutes per day of undistracted cleaning will yield tremendous results.

WORK FROM THE TOP-DOWN Dusting, wiping down counters, cleaning windows, etc. should be done from the top-down to prevent having to clean the same areas multiple times and to consolidate cleaning space.

The acid in vinegar breaks through and prevents lime and water stains, so use it as an inexpensive bathroom cleaner. Don’t be afraid of the smell; it fades quickly.

THROW TOYS IN THE DISHWASHER We all know kids are always spreading germs, which inevitably get to their toys. Cleaning their toys is quick and easy if you just throw them on the top rack of the dishwasher though! As long as they aren’t electronic, of course. Stuffed animals can go in the washing machine on “gentle,” with warm water.

WAX YOUR AIR VENTS If you or your family seem to be getting sick frequently or are irritated by the air, it could be from dirt, dust, and debris accumulated on your air vents. Clean the air vents and prevent buildup from recurring by coating them in car wax.

CLEAN YOUR COMPUTER KEYBOARD If you’re really having trouble getting started on your spring cleaning, look down at your keyboard while you’re working or Netflix-binging and clean it out. A lot of debris and bacteria gets trapped between the keys, so removing them or using a small-bristled brush and hand-held vacuum can help keep it clear. Small cans of compressed air also work great, as does the sticky part of a sticky note, strangely enough. Don’t forget to sanitize!

CREATE A CLEANING-TOTE FOR EACH ROOM Put everything you need for the bathroom in a bucket or tote and keep it under the sink so it’s convenient and organized. How many times have you wondered where the Windex is?

USE A SOCK TO DUST BLINDS Relive the old sock puppet days and use an old long sock on your hand to dust blinds, wiping both sides simultaneously. You can even spray cleaner on the sock first if necessary.

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NEVER SCRUB YOUR MICROWAVE Cleaning your microwave is as easy as heating up a cup of water and vinegar for a few minutes. The condensation will soften any food debris stuck to the walls or door and let you wipe it off easily. This will also work with a wet sponge, and will sanitize the sponge at the same time.

USE OLIVE OIL TO MAKE YOUR KITCHEN SPARKLE Dab a bit of olive oil on a rag and use it on your stainless steel appliances to make them sparkle and shine.

INVEST IN MAGIC ERASERS When in doubt, pull out the Magic Eraser. Those things really are magic, and remove everything from water stains, scuff marks, crayon on the wall, and grime around the sink drain. Keep a bunch of these handy and they’ll make tough jobs simple and quick.

March 2017

3 WAYS TO A Spotless Spring

Entryways the Easy Way: Clutter Guide

The entryway to your home is often the messiest place inside. It’s a tornado of shoes, coats, keys, socks, backpacks, dirt, mud and general havoc. It’s a bad place for messes, because it’s the last thing you see when you leave, and the first thing greeting you get when opening the front door. Stressful! And speaking of stress, wouldn’t it be awesome if leaving the house was easier for your family? Make it easier with some entryway magic: •

Have a hook or bowl for keys. A corkboard with multiple hooks makes for a sleek and organized key system.

•

Get a boot tray for wet/muddy/ snowy weather. Line the tray’s bottom with stylish rocks.

•

Loop a clear plastic bag around a hanger in the closet, and put gloves, hats and smaller items in that bag.

•

If you have several children, consider having bins or shelves labeled with names, so each child has a place for backpacks, coats, shoes, etc. Install an entryway chalkboard. We leave stuff in the entryway because we don’t want to forget it right? Chalk it, don’t plop it. Have a bin/bucket/bag for pet toys and leashes.

46 HEALTHY MIAMI

Ci-trusty DIY Spring Cleaner

1. Fill a glass, air-tight container with orange peels, and sprinkle some salt on top.

Is Dust a Health Risk?

Nine out of ten homes have dozens of potentially harmful chemicals lurking in household dust, according to research published recently in Environmental Science & Technology. Some common harmful chemicals found in household dust include: • Phthalates

Fill the container with white vinegar.

Seal the container, and let it sit for 2-3 weeks in a cool, dark location.

Strain out the peels, and pour the liquid solution into a spray bottle. Dilute with distilled water if the vinegar smell is too strong.

• Flame retardants Some other combinations to try:

• Synthetic fragrances

• Orange peels and whole cinnamon sticks.

These chemicals and more come from things like flooring, packaging, carpet padding, insulation, electronic devices and personal care products. Exposure to the harmful chemicals has been tied to respiratory issues, reproductive system issues, hormone problems and more.

How does it work?

Young children and toddlers who are near the floor or crawling, and often put things in their mouths, are most at risk from the dangers of consuming chemicals in dust.

Citrus peels contain limonene, a natural solvent. Vinegar is great against mold, bacteria and germs because of its acidity.

• Lemon peels and rosemary. • Lime peels and thyme.

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! R A Y

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801-369-6139 March 2017

Green Cleaning How homemade cleaning products are greener for the environment and your wallet

Glass Cleaner

• 2 cups water • 1/2 cup white or cider vinegar • 1/4 cup rubbing alcohol (70 percent concentration) • 1 to 2 drops of orange essential oil, which gives the solution a lovely smell (optional)

WR I T T E N B Y A NG E L A S I LVA

Great for: Windows and mirrors How to use: Combine ingredients

rom carpet and upholstery to dishes and laundry, nearly every surface of your home can be cleaned safely, effectively and inexpensively with homemade cleaning products. Many people have turned to making their own cleaners to avoid the toxins and harsh chemicals found in commercial cleaning products. Asthma, allergies, chemical burns, and poisonings are among some of the concerns associated with the chemicals in cleaning products as evaluated by a group of researchers known as the Environmental Working Group. Making your own cleaning products is not only safer for your health and the environment, but will save you money. Some initial concerns many people have when presented with the idea of making their own cleaning products are the availability of the ingredients and the difficulty of making the cleaners. As it turns out, you probably already have a lot of the ingredients needed to make these homemade cleaning concoctions in your home. Simple, inexpensive household items such as vinegar, baking soda, and hydrogen peroxide can be used for a variety of cleaning tasks. Vinegar can be used either in solution or undiluted to tackle dirt, soap scum, hard water deposits, and even as a general disinfectant. The natural deodorizing properties of baking soda along with its slight abrasiveness make it useful as a scrub for grime or water deposits. Hydrogen peroxide can be used for window cleaning and even removing stains from clothing or upholstery. One of the most regularly purchased but most expensive cleaning products is laundry detergent, but you can even make that yourself, too. Here is a simple recipe for powdered laundry detergent that costs about $0.05 per load. All of the required ingredients are available at local merchandise or hardware stores.

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Homemade Powdered Laundry Detergent

and store in a spray bottle. Spray some solution on a paper towel or soft cloth first, then on the glass. To get smudge-free glass, rub vertically on one side and horizontally on the other. Hint: Don’t clean windows on a hot, sunny day, because the solution will dry too quickly and leave lots of streaks.

Ingredients

›› 1 bar of Fels-Naptha soap (under $2 per bar) ›› 2 cups of Arm & Hammer Super Washing Soda (under $3.50 for 55 ounces) ›› 2 cups of Borax (under $4 for 76 ounces)

Scrub

• Half a lemon • 1/2 cup borax (a laundry booster; find it in the detergent aisle)

Blender or food processor

Great for: Rust stains on porcelain or enamel sinks and tubs

Instructions

Cut the bar of soap into the smallest pieces possible so they are manageable to the blender or food processor. Add the washing soda and borax to the cut-up soap pieces, and blend thoroughly. Transfer the soap into a large jar or storage container of your choice. Use 1/8 of a cup for normal loads of laundry and ¼ of a cup for heavily soiled loads of laundry. This recipe makes enough soap for 48 loads of laundry.

How to use: Dip lemon into borax and scrub surface; rinse. (Not safe for marble or granite.)

Grease Cleaner

• 1/2 cup sudsy ammonia mixed with enough water to fill a one-gallon container. (Sudsy ammonia, which has detergent in it, helps remove tough grime.)

Great for: Oven hoods, grills How to use: Dip sponge or mop in solution and wipe over surface, then rinse area with clear water.

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Old Dish Soap Bottles Make pancake batter, put it in a (very) wellcleaned dish soap bottle. Not only does it give you perfect-sized pancakes, but keep left-over batter in the fridge for and easy breakfast tomorrow.

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March 2017

FYI Interesting Tidbits About Food, Cooking and Eating

The 3 Most Common Ways People Mess Up Their Cooking

How to Best Remove Burned-On Food From a Stainless Steel or Enamel Pan Dinner is burned, and if that isn’t bad enough, the pan won’t clean. You’ve tried scraping, soaking it in dish soap, and yelling at it. What next?

You don’t taste as you cook.

You forego ingredients you don’t have, or replace them unwisely.

You turn the food too often, or open the oven to check on food too often.

Fill the pain with about two inches of water, or until all the burned-on stuff is submerged. Dump in ¼ cup of baking soda, and bring the mixture to a boil. Let it boil for 15 minutes, and then let it cool for 30 minutes. Then wash the pan as normal.

Why Does the Stomach Growl?

We’ve also heard that if you fill the pan with hot water and dish soap, and toss in a dryer sheet for an hour, it works wonders. Yes, we’re talking a dryer sheet from your laundry room.

Utah Foodie Facts

A rumbling tummy doesn’t always mean you’re hungry, but it’s a common association. The growling, which comes from the stomach or the small intestines, is often louder when the stomach and intestines are empty, which is probably where the association comes from.

• Approximately 2 billion cherries are grown in Miamiannually, making it the official state fruit. After World War II, the Japanese also sent cherry trees to Miamias a sign of friendship.

The walls of the gastrointestinal tract are composed of smooth muscle, and when these muscles are activated to move the foods, gas and fluids you’ve ingested, that’s where the rumbling noise comes from.

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• Miamiadopted the Spanish Sweet Onion as the official State Vegetable. • In 1997, The Dutch Oven was named the official State Cooking Pot.

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How to Make Perfect Pasta From Scratch 1. Take a cup of flour, and make a mound with it in the center of your cutting board or kneading surface. 2. Hollow out the middle of the mound so that you have a volcano-like structure. 3. Crack two eggs into the hollow area, mix the eggs without bringing in flour, and add a pinch of salt. Once eggs are mixed, slowly bring in flour to the egg mixture. 4. Once enough flour is mixed in, the dough becomes firmer and you can start using your hands to knead in the rest of the flour. Once the dough is firm enough to hold its shape, begin kneading the dough for 5-6 minutes. Good dough will restrict a little bit once you bring pressure off it. 5. Coat the outside of the dough in olive oil, and wrap it in plastic. Refrigerate the dough for 30 minutes, and then it is ready to roll out for whatever kind of pasta you want to make.

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March 2017

HOW TO COOK CHEAP AND HEALTHY

MEAL IDEAS FOR UNDER

COOKING AT HOME REALLY IS THE KEY TO SAVING MONEY AND EATING HEALTHIER. IT MAY TAKE A LITTLE BIT OF PLANNING AND SOME DETERMINATION, BUT I PROMISE IT WILL PAY OFF IN THE LONG RUN! THE KEY IS TO FIND SOME STAPLE FOOD ITEMS THAT ARE DIVERSE AND NUTRITIOUS THAT CAN BE USED FOR MULTIPLE RECIPES THROUGHOUT YOUR WEEK. JUST BECAUSE YOU’RE SHOPPING CHEAP DOESN’T MEAN YOUR FOOD CAN’T BE DELICIOUS! I LIKE TO THINK OF IT IN GROCERY STORE GROUPS:

PROD U CE: Pick your favorite fruits and vegetables that you know you will eat. I love tomatoes, avocado, brussels sprouts, garlic, bananas, apples, lemons, lettuce and red potatoes.

G R AIN S: Go whole-wheat! This will cut down on your sugar intake and increase your fiber consumption. Whole wheat bread, tortillas, rice and pasta are good staples and usually not more expensive than white.

DA IRY: Dairy is important but remember dairy has quite a bit of fat. I choose low fat cottage cheese, cheese, eggs, Greek yogurt and milk (almond, rice, soy, cow’s).

M E AT AN D F ISH: My go-to is a big bag of frozen boneless, skinless chicken breasts. This will keep a long time and there are so many ways to cook it! I also love frozen fish–my favorite is tilapia.

R A N D OM: Canned beans, hummus, nuts, etc. These are good for snacking!

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3 KEYS TO CHEAPER M EA LS

Plan your meals at the beginning of the week

Pick recipes that are diverse, but use some of the same ingredients. This way you don’t have to waste food that you can only use in one recipe.

Sometimes it’s better to go frozen

Change up your cooking style

Buying frozen chicken, fish and veggies will save you money and they still pack the needed nutrients.

To create variety, get creative! I like to trade off using my crock-pot, stovetop, and oven. Each will change the tastes and style of your meals, and the consistent change allows greater creativity in the kitchen.

MEA LS F OR UNDE R $5

(F O R 2 PE O P LE) * CHICKEN, VEGGIES AND POTATOES

10 oz. Boneless Chicken Breast ($3/lb.) = $1.87 2 Cups Frozen Veggies = $1.00 2 Potatoes ($.56/lb) = $.50 Total = $3.37

GRILLED CHEESE SANDWICH WITH TOMATO SOUP 4-6 Slices Wheat Bread = $.50 1 Cup Cheese = $1.00 Tomato Soup = $2.50 Total = $4.00

CHICKEN QUESADILLA WITH SALSA 6 oz. Boneless Chicken Breast ($3/lb.) = $1.13 4 Uncooked Flour Tortillas = $ .75 ½ Cup Salsa = $1 Sour Cream = $.50 Total = $3.38

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SALAD WITH AVOCADO, TOMATO, AND CHEESE ½ Head Lettuce = $1 ½ Avocado = $1 1 Roma Tomato = $.50 ½ Cup Cheese = $.50 ½ Cup Dressing = $.50 Total = $3.50

PASTA WITH CHICKEN AND VEGGIES 3 Cups Pasta = $.50 8 oz. Boneless Chicken Breast ($3/lb.) = $1.50 2 Cups Frozen Veggies = $1.00 1 Cup Pasta Sauce = $.75

WRITTEN B Y LAUREN TURV ILLE

Total = $3.75

*Prices will vary a bit based on where you are, and what store you’re shopping at.

March 2017

Smoothie Recipes

Blueberry Muffin Smoothie If you love blueberry muffins, then you are certainly going to want to add this smoothie to your morning routine. Full of fiber and protein, this smoothie helps to keep your appetite in check while providing anticancer phytonutrients and gut-friendly prebiotics.

1 1 cup 2⁄3 cup 1⁄2 cup 1 tbsp 2 tsp 1 tsp

frozen banana, halved frozen blueberries plain Greek yogurt large-flake (old-fashioned) rolled oats ground flax seeds (flaxseed meal) lemon juice pure vanilla extract Unsweetened almond milk

Makes 1 serving

Image credit: Colin Erricson

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Image credit: Colin Erricson

Virgin Piña Colada Pineapple and coconut pair up in a frozen mocktail that will bring a smile to your face while supporting healthy bones, teeth and gums. Makes 1 serving 1 can (14 oz) 2⁄3 cup 1 tbsp 6 1 tsp

full-fat coconut milk, chilled (see tips) frozen pineapple chunks unsweetened shredded coconut ice cubes rum extract or almond extract

1. Using a spoon, carefully remove the thick layer of coagulated cream from the top of the can of coconut milk and transfer to a bowl. Measure out 2 tbsp cream and add to the blending pitcher or cup. Measure 1⁄4 cup of the remaining coconut milk and set aside. Reserve extra coconut cream and coconut milk for another use. 2. Add pineapple, coconut, ice cubes, reserved coconut milk and rum extract to the coconut cream in the blender. Blend for 30 seconds or until smooth. Tips Chill the can of coconut milk thoroughly and avoid shaking before opening to avoid mixing the cream with the milk. Any remaining coconut milk can be stored in an airtight container in the refrigerator for up to 5 days or frozen for up to 6 months for use in other recipes. Add a colorful paper cocktail umbrella to each drink for a festive flair.

Triple-Green Shrub If one kind of green is good, three is better. This is a juice for grownups, all green and, if you use water, not sweet at all. Makes 2 servings 1 cup 1 tbsp 2 leaves 1 cup 1⁄2 cup

coconut water or water apple cider vinegar kale lightly packed fresh spinach leaves lightly packed fresh parsley (see tip)

1. Place the coconut water, vinegar, kale, spinach and parsley in the blending container. Gradually increase the speed, and push the ingredients into the blades, then turn the blender on high and blend for about 1 minute or until there are no visible bits. Serve immediately. Tip You can use parsley stems in this juice and save the leaves for cooking, if you have a plan to use them up. Image credit: Colin Erricson

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March 2017

WELLNES

ENLISTING SELF-DOUBT AS AN ALLY WRITTEN BY MEKEL HARRIS, PH.D., NCSP

Looming thoughts of being an impostor likely haunt you from time to time, regardless of your role as a professional, friend, or partner.

An unmentionable truth in today’s society is that each of us struggles, to varying degree, with self-doubt. Simply put, self-doubt can be described as the state of doubting oneself. It can also be described as a feeling of not having confidence in oneself or one’s abilities. Now if you look carefully at both definitions, you’ll notice that at its core, self-doubt is directly connected to our emotions (feelings) and can fluctuate, depending on the circumstances we encounter (state). If, in fact, self-doubt can manifest in the face of temporary situations, then why

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are we opposed to experiencing fleeting moments riddled with a bit of self-doubt? Sylvia Plath’s quote comes to mind: “The worst enemy to creativity is self-doubt.” And, yes, research suggests that unhealthy doses of self-doubt can certainly impede one’s capacity for expression, including creativity, as well as negatively impact one’s overall selfesteem (Wichman & Hermann, 2010).

But what about healthy doses of self-doubt? I would argue that they can actually be a good thing.

Self-doubt places us in a helpseeking posture. Just the other day, as I considered sharing this article, I had a moment of self-doubt. The question, “Am I good enough?” reigned in my mind, followed by, “Who cares about what I have to say?” Despite my academic and professional acumen, I was immediately humbled by my thoughts and sought input from a fellow colleague and

friend. As I poured out my list of doubts, she challenged me to reflect upon my capacity. This, in turn, propelled me to “get back in the [proverbial] saddle” and continue with my writing plan. In effect, help saved the day!

Self-doubt enables us to check-in with ourselves and consider our own limitations. Yes, we all have them! Pondering my abilities allowed me to self-reflect for a bit and truly wrestle with my personal and professional strengths, as well as opportunities for growth. In a society that encourages us to think so highly of ourselves (in my opinion, too highly, sometimes), isn’t a dash of self-reflection and humility refreshing? I think so!

Third, self-doubt shifts the focus from self (me, myself, and I) as perfect to self as perfectly flawed. I’m convinced that at the end of the day,

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others want to know that they are not the only ones who are flawed in this world. And don’t each of us want to know that about ourselves too? Once we accept ourselves as imperfect beings, pressure is released, and we are free to soar in all areas of our lives. Don’t we all crave this sort of freedom?

Finally, self-doubt enables us to receive support and affirmation from others. When we function in a self-focused and doubt-filled silo, we limit other’s ability to offer constructive feedback. More specifically, we deny others the opportunity to affirm us. Wrestling with the question, “Am I good enough?” forces us to move beyond ourselves and invite much needed declarations about who and where we are along life’s journey. Isn’t this what we all enjoy, if we’re really honest with ourselves? So, in effect, perhaps it’s time to lessen the stigma associated with self-doubt and instead, embrace it (in healthy doses, of course). What would it look like to allow for a margin of self-doubt in your day-to-day experience? You may be pleasantly surprised that it produces humility, increased self-acceptance, and connection with others.

ABOUT THE AUTHOR Mekel Harris, Ph.D., NCSP currently serves as a licensed psychologist, health service provider, and adjunct Associate Professor, in Memphis, TN. In addition to these roles, Dr. Harris volunteers with several children’s organizations and serves as a board member for Comfort Zone Camp, a children’s bereavement organization. Throughout the past five years, she has presented at over 25 national and international conferences, targeting an array of healthrelated topics. In late June 2016, Dr. Harris published her debut book, “Relaxing Into the Pain,” charting her personal grief journey. As an avid proponent of wellness, she recognizes the importance of cultivating physical, emotional, and spiritual fitness in all areas of life and leadership. Follow her on Twitter: @drmekel.

Ultimately, you might discover that your creativity and productivity are actually heightened!

If we’re honest, each of us can admit that we’ve asked the question,

“Am I good enough?” at some point in our lives. Facebook.com/HealthyMiami

March 2017

WELLNES

A DIFFERENT KIND OF HOROSCOPE SCIENCE, NOT JUST THE STARS, SAYS WHEN YOU WERE BORN MATTERS

NEW STUDIES REVEAL THAT THE SEASON YOU WERE BORN IN CAN ACTUALLY AFFECT YOUR PHYSICAL AND MENTAL QUALITIES—YOUR HEIGHT, FOR EXAMPLE. SCIENCE MAKES SENSE OF THIS NEW INFORMATION, TOO. When researchers compare birth months, they’re really just comparing sunlight exposure throughout an average pregnancy, or the potential for pregnant women to absorb vitamin D. Vitamin D is essential for bone growth, cardiovascular health, and our immune systems, and is transmitted to our bodies via sunlight, which means that when women are pregnant during the summer (especially during their second trimester), their babies have some differences that could even be seen as advantages. In a study conducted on 450,000 men and women, on average, those born in the summer had a higher birth weight, taller adult height, and started puberty at a later age. In fact, those born in winter months showed exactly the opposite. In addition to these physical findings, those born in the autumn months were more likely to continue with schooling after the age of 16. Other correlations, such as birth month with diabetes, multiple sclerosis, and psychiatric disorders are currently being investigated for confirmation, but the data looks like there is a strong connection there as well. Though your birthday is hardly something controllable, the principle featured in this study is one that has been around for decades. Fetal development is strongly correlated to a mother’s environment—her exercise habits, her intake of necessary vitamins and minerals, and, apparently, the amount of time she spends outside. As science in this field continues to progress, we can better understand how to give our children the best chance for a healthy, happy life. Sources: University of Cambridge, Heliyon

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Cool Things For Spring 2017 PURE GROW TH ORGANIC SUPER CHIPS We all need the right fuel for springtime adventures, and we were pleased to find these USAmade chips. Made with rice, kale, quinoa and chia seeds, we were scared this might be another healthy-yetbarely-edible snack option, but Pure Growth has come up with a winner.

OT TERBOX DEFENDER SERIES If you’re a serious outdoor junky, this is a good case to consider. It provides three layers of protection, plus a holder and clip. We think it could protect your phone from the perils of Kilimanjaro, and withstand even the most careless teenager. $49.95 at otterbox.com

THE BEST FLAVORS: Spicy Thai, Sweet Jalapeño, and White Cheddar.

SVEN CAN SEE Anyone who wears glasses or goggles knows they can fog up easily. Sven Can See is an anti-fog, anti-frost solution that comes in a gel or spray form. It is excellent for skiing and other snow sport goggles, as well as for swimming goggles. $10.95 at svencansee.com

WINDPOUCH GO™ INFLATABLE HAMMOCK One of the best things about spring is… well, looking at spring. We thought WindPouch was a pretty cool product for chilling out in nature. You fill it with air using a light breeze, which is pretty ingenious. No pumps. And yes, it’s comfortable. $79.99 at windpouch.com

WOOLRICH BOOTS Springtime can be wet, muddy, and often cold, so the right shoes are important. Wool is the go-to outdoor material for warmth. We dig the wool-infused boots from Woolrich for their sturdy construction and reliable quality. woolrich.com

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March 2017

AT ONE TIME OR ANOTHER, MOST OF US HAVE FOUND SOME LIFE BALANCE THROUGH A SONG. MUSIC HAS THE POWER TO TAKE US TO A BETTER MOOD, OR AWAY FROM A HARMFUL ONE. BELIEVE IN THE POWER OF A JAM.

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I NEED ENERGY Old

Move - Miles Davis Glass Onion -The Beatles Use Me - Bill Withers Hard to Handle - Black Crows Livin’ On A Prayer - Bon Jovi Boot Scoot Boogie - Brooks & Dunn I Want You To Want Me - Cheap Trick 25 or 6 to 4 - Chicago Rock & Roll - Led Zepplin Pour Some Sugar…. - Def Leppard Let ‘er Rip - Dixie Chicks China Grove - The Doobie Brothers Hungry Like The Wolf - Duran Duran Faith - George Michael New Sensation - INXS Rainmaker - Matchbox Twenty Play That Funky Music - Wild Cherry Stone In Love - Journey

Newer

Lazaretto - Jack White Survival - Muse Come Alive - Chromeo, Toro Y Moi I Can’t Feel My Face - The Weekend I Got A Feelin’ - Black Eyed Peas Uptown Funk - Bruno Mars Shutup And Dance With Me - Walk The Moon Hit The Ground Runnin’ - Keith Urban Get Lucky - Daft Punk Sing - Ed Sheeran Low - Flo Rida Teenage Dream - Katy Perry Ain’t It Fun - Paramore Good Time - Owl City And Carly Rae Jeppsen 50 Ways To Say Goodbye - Train Shake It Off - Taylor Swift Elevation - U2 Smooth - Santana & Rob Thomas Facebook.com/HealthyMiami

I’M A LITTLE ANGRY Older

Yer Blues - The Beatles Welcome To The Jungle - Guns N Roses We Will Rock You - Queen Shoot To Thrill - ACDC Enter Sandman - Metallica Fire Woman - The Cult Let It Go - Def Leppard Rainbow In The Dark - Dio Life In The Fast Lane - The Eagles American Woman - The Guess Who Detroit Rock City - Kiss Heartbreaker - Pat Benetar Refugee - Tom Petty Ain’t Talkin’ About Love - Van Halen Tush - ZZ Top Barracuda - Heart Another One Bites The Dust - Queen

Newer

Geek Stink Breath - Green Day Mural - Lupe Fiasco Hey Jealousy - Gin Blossoms Feel Good, Inc. - Gorillaz Radioactive - Imagine Dragons Come With Me Now - Kongos M-O-N-E-Y - Lyle Lovett Makes Me Wonder - Maroon 5 Reapers - MUSE Smells Like Teen Spirit - Nirvana Bullet The Blue Sky - U2 Animal - Pearl Jam March 2017

I’M JUST CHILLIN’ OUT Older

Easy Lover - Phil Collins Hey Now - Crowded House Love Song - The Cure Bennie & The Jets - Elton John Celebrate Me Home - Kenny Loggins Rock With You - Michael Jackson Comfortably Numb - Pink Floyd All I Want - Toad The Wet Sprocket With Or Without You - U2 Something - The Beatles Free Fallin’ - Tom Petty The Sounds of Silence - Simon & Garfunkel It Had To Be You - Frank Sinatra I’ll Be Alright Without You - Journey

Newer

Rose Quartz - Toro y Moi Falling - Here We Go Magic Beachin - Jake Owen Clean - Taylor Swift Better Together - Jack Johnson I’m Yours - Jason Mraz Perfectly Lonely - John Mayer Somebody Like You - Keith Urban I Run To You - Lady Antebellum Girl Crush - Little Big Town Don’t Know Why - Norah Jones Apologize - One Republic Home - Phillip Phillips Winner At A Losing Game - Rascal Flatts Die A Happy Man - Thomas Rhett Marvin Gaye - Charlie Puth (& Meghan Trainer) 62 HEALTHY MIAMI

GOTTA WORK Older

Son of a Preacher Man - Dusty Springfield That’s the Way of the World - Earth Wind & Fire I Guess That’s Why They Call It the Blues - Elton John Desafinado - George Michael Never Tear Us Apart - INXS You’ve Got A Friend - James Taylor I Got A Name - Jim Croce Margaritaville - Jimmy Buffet Brown Eyed Girl - Van Morrison All Apologies - Nirvana Blackbird - The Beatles How Far Is Heaven - Los Lonely Boys The Way You Look tonight - Frank Sinatra Still Haven’t Found What I’m Looking For - U2

Newer

Right On -The Roots Hello - Adele January Rain - David Gray She - Ed Sheeran Oh What A Day - Ingrid Michaelson Banana Pancakes - Jack Johnson No Such Thing - John Mayer Brand New Day - Joshua Radin Home - Michael Buble Young Blood - Naked & Famous Gone, Gone, Gone - Phillip Phillips Something Special - Usher Riptide - Vance Joy Adventure Of A Lifetime - Coldplay Ho-Hey - The Lumineers

WHOOPIE LOUNGE Older

Sara Smile - Hall & Oates Something In the Way - James Taylor Wicked Game - Chris Isaak Kiss Me - The Cranberries You and I - Crystal Gayle & Eddie Rabbit I’ve Been In Love Before - Cutting Crew Anything Diana Krall - S’Wonderful, Peel Me A Grape, Quiet Nights, etc. I’ll Close My Eyes - Dinah Washington Best of My Love - The Eagles Roxanne - George Michael They Say It’s Wonderful - John Coltrane These Arms of Mine - Otis Redding Beast of Burden - Rolling Stones Unforgettable - Nat King Cole All I Want Is You - U2 Lovin’, Touchin’ Squeezin’ - Journey Let’s Get It On - Marvin Gaye The End of the Road - Boys II Men Waiting For A Girl Like You - Foreigner

Newer

Alone Together - Daley You Are Mine - Secret Nation Honeybee - Blake Shelton One Call Away - Charlie Puth Like I’m Gonna Lose You - Meghan Trainor Thinking out loud - Ed Sheeran Everything Has Changed - Taylor Swift / Ed Sheeran You’re Beautiful - James Blunt Comfortable - John Mayer Need You Now - Lady Antebellum Turn Me On - Norah Jones Now & Forever - Richard Marx Stay With Me - Sam Smith Good For You - Selena Gomez Healthy-Miami.com

I’M FEELING THOUGHTFUL Older

Hearts and Bones - Paul Simon Vivo Per Lei - Andrea Bocelli Every Little Thing - Bob Marley Big Yellow Taxi - Counting Crows Imagine - John Lennon Day In The Life - The Beatles Vincent - Don McClean Somewhere Over The Rainbow - Eva Cassidy Fire & Rain - James Taylor Both Sides Now - Joni Mitchell Hallelujah - Leonard Cohen In My Life - The Beatles Fragile - Sting One - U2

Newer

James Dean - JR JR Let It Happen -Tame Impala I Need You - M83 Best Day - Dido Change The World - Eric Clapton Iris - Goo Goo Dolls Say Something - A Great Big World Wake Me Up…. - Green Day Collide - Howie Day Hold Back The River - James Bay Right Here, Right Now - Jesus Jones Stop This Train - John Mayer Crash This Train - Joshua James You And Me - Lifehouse I Will Wait - Mumford & Sons

I Lived - One Republic

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I WANT TO FEEL HAPPY Older

Israel - Miles Davis September - Earth, Wind & Fire Let’s Give Them Something To Talk About - Bonnie Raitt You’re My Best Friend - Queen Crazy Little Thing Called Love - Queen With A Little Luck - Paul McCartney & Wings Friday I’m In Love - The Cure American Pie - Don McClean Listen To The Music - The Doobie Brothers My Girl - The Temptations Best of My Love - The Emotions You Make My Dreams Come True - Hall & Oates I Got You (I Feel Good) - James Brown How Sweet It Is - Marvin Gaye Man In The Mirror - Michael Jackson Love Train - The O’Jays Hey Jude - The Beatles L-O-V-E - Nat King Cole Biggest Part of Me - Ambrosia

Newer

Alena - Yumi Zouma Blew My Mind - Dresses Sun Shy - Dresses Monsters of the North - The National Parks Honey I’m good - Andy Grammer Better when I’m dancin’- Meghan Trainor Say Hey (I love you) - Michael Franti & Spearhead Happy - Pharrell Williams Viva La Vida - Coldplay The Sweet Escape - Gwen Stefani Who Wouldn’t Wanna Be Me - Keith Urban Falling In - Lifehouse Rude - Magic! Sugar - Maroon 5 Haven’t Met You Yet - Michael Buble Hey, Soul Sister - Train House of Gold - Twenty One Pilots Chicken Fried - Zac Brown Beautiful Day - U2

March 2017

Varicose Veins

Making Unattractive Appearances Everywhere VARICOSE VEINS ARE MOSTLY A LEG ISSUE, BUT CAN APPEAR ALMOST ANYWHERE Unsightly and embarrassing bumps on the legs from varicose veins are an issue millions deal with. But these problematic veins can actually appear in many different places on the body.

FOR EXAMPLE, VARICOSE VEINS CAN APPEAR IN THESE LOCATIONS: • VEINS ON THE HANDS AND ARMS • VEINS OF THE VAGINA AND VULVA • VEINS ON THE ANUS • VEINS ON THE BREASTS AND CLEAVAGE • VEINS AROUND THE EYES, FACE While problematic veins in these areas aren’t generally a dangerous issue, they can be unattractive. There are various procedures for dealing with these issues.

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Varicose veins in the legs are the more common problem with more serious consequences. In fact, millions of people suffer from varicose and spider veins, and the accompanying leg heaviness, pain, and swelling.

HOW CAN YOU TREAT THESE ISSUES? Here are some of the procedures that are used for varicose veins in the legs, as well as other areas. • VEIN ABLATION: Radiofrequency is used to completely remove the varicose and spider veins. • PHLEBECTOMY: A procedure that removes varicose veins from the surface of the skin. • DERMAL FILLERS: Unsightly veins give the appearance of old age. Fillers can be used to increase fullness in the skin, giving a more youthful appearance. • LASER TREATMENT: This uses heat to target problem veins, and close them.

Varicose veins in places other than the legs are generally a cosmetic issue, rather than medical problem. Severe varicose veins in the legs, however, can result in significant interference with daily living, as well as serious medical consequences, like ulcerations, blood clots, and intense pain. Varicose veins cause bulging and discoloration in the legs that can also severely impact appearance, which can be serious for reasons of confidence, first impressions, professionalism and more. For varicose veins in the legs, there are reliable, minimally invasive options that are exceptionally effective. Vein ablation is one such option. Venaseal, which uses a revolutionary adhesive to close problematic veins, represents the pinnacle of vein care.

• SURGERY

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PAID ADVERTISEMENT

DO I NEED MEDICAL HELP FOR MY VEINS? The following symptoms are a good indicator that you should see a medical professional. •

Leg heaviness or fatigue

•

Leg pain-aching throbbing, burning or tightness

•

Leg cramps at night

•

Swelling in the ankles

•

Restless legs

•

Skin changes in the lower leg with redness or darkening of the skin

•

Leg ulcers that won’t heal

•

Varicose veins

•

Itching

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March 2017

HEALTHY MAGAZINE | Advisor Client Content

Complete

Allergy & Asthma Care

llergies and asthma have turned into a nationwide epidemic. Millions of Americans are suffering from itchy, watery eyes, nasal congestion, and sneezing. Further, they may also be experiencing symptoms of wheezing, coughing, or shortness of breath. This doesn’t include those who are dealing with life-threatening food allergies or allergies to venomous insects such as honeybees, wasps, hornets, or yellow jackets. There are also patients who have lived with undiagnosed immune deficiencies where they are chronically sick and on constant antibiotics. There are also less common disorders that cause chronic hives or recurrent and episodic swelling (that is often misdiagnosed as allergies or food allergies). With so many Americans struggling with these common ailments, it is always a topic of conversation! Everyone, and I mean everyone, has an opinion

66 HEALTHY MIAMI

of what is causing your rash or your stomach aches. If you ask 10 people what they think the cause is, you will get 12 answers. Oh, you get a rash or experience frequent stomachaches and bloating? You may get answers about how that is likely milk or gluten allergy and you need to do avoidance diets and take over-priced supplements. You may be told it is yeast over-growth. You may be told you have “leaky gut.” You will then likely be told to do a cleansing diet to clear out the toxins. You may be told to try essential oils because they cure all ailments…and they are natural so it can’t be bad, right? Depending on the type of doctor or healer you are seeing, you may be subjected to a series of expensive tests that insurance doesn’t cover, and, oh by the way, have no credible evidence to back up their usage because the results are actually meaningless. How

are you to know this? How do you decipher between what is legitimate and what may be a waste of money? You can find anything on the internet to support any position. How do you know what to believe? After all, 85 percent of statistics are spontaneously made up! I would encourage you to research your options. Don’t be coaxed into fads or satisfied with anecdotal successes. Do your homework and have a high standard for your health. Find a place with real credentials and unprecedented patient results! Find a place that will provide you with solid evidence-based recommendations that will provide real solutions for you.

You don’t have to just live with allergies and asthma. You can live without them. You deserve to breathe easier without limits. Rocky Mountain Allergy, Asthma, and Immunology was founded almost seven years ago and has a strong track record of providing a comprehensive approach to your allergy, asthma, and immunology problems and achieving unprecedented results with our patients. Visit our website RockyMountainAllergy.com and also “Like” us on Facebook or follow us on Twitter @ RockyMtnAllergy. We would love for you to join the Rocky Mountain Allergy family.

WR IT T EN BY

DR. DO UG LA S JO NES

Dr Jones is the medical editor for Healthy Magazine for Allergy, Asthma & Immunology. He attended school at Penn State University College of Medicine. He can be reached at: 801-773-4865 http://rockymountainallergy.com/, Twitter:@RockyMtnAllergy

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HEALTHY MAGAZINE | Advisor Client Content

HOW SLEEP KEEPS US IN THE QUALITY OF YOUR SLEEP DIRECTLY AFFECTS THE QUALITY OF YOUR WAKING LIFE, INCLUDING YOUR PRODUCTIVITY, EMOTIONAL BALANCE, CREATIVITY, PHYSICAL VITALITY, AND EVEN YOUR WEIGHT.

Rhythm 90

ccording to the National Institutes of Health, the average adult sleeps less than seven hours per night. In today’s fast-paced society, six or seven hours of sleep may sound pretty good. In reality, though, most of us are only getting four to five hours of unrested sleep. Sleep-related dental problems like bruxism (teeth grinding) may be signs of more serious health risks such as sleep apnea. Obstructive sleep apnea can cause stroke, heart disease, and arrhythmias. Plus, there are proven links between lack of sleep and a host of systemic problems. Up to 90% of people who snore may have sleep apnea. Also children may be affected by sleep apnea and it is often a contributing cause of ADD/ADHD. Teeth grinding, bedwetting, sleep walking, and night terrors may all be caused

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by sleep apnea. Removing tonsils cures most kids, but early interceptive orthodontics, such as our Healthystart program, can also improve symptoms without surgery. For adults we use a home sleep test to test for obstructive sleep

Up to 90% of people who snore may have sleep apnea.

apnea, and then treat many patients with oral appliances, which are often more effective then CPAP therapy. If you are ready to change your life, contact us today to get tested for sleep apnea.

Dr. Scott Chandler, DMD

Silver Creek Dental 801-853-8803 paysondentist.com

Dr. Chandler, father of ten, was trained at the University of Kentucky’s dental school. As a trustworthy professional and a perfectionist at his work, he is Payson’s elite dentist.

March 2017

HEALTHY MAGAZINE | Advisor Client Content

Have you noticed your

HEARTBURN is still there? Gastroesophageal Reflux Disease or G.E.R.D

As many as 4 out of 10 Americans have symptoms of gastroesophageal reflux disease or G.E.R.D as its called. The third most common prescription medications in the United States are proton pump inhibitors (PPIs). They turn off about 90% of this stomach acid which is helpful if people have stomach contents coming back up into the esophagus damaging the lining, and giving a burning sensation. Your swallowing tube sits behind the heart and commonly G.E.R.D can cause you to feel like your heart on fire, hence the term “heartburn.” This terrible sensation can be made worse by several factors such as overeating, obesity, spicy food, peppermint, chocolate, smoking, some medications, and eating large amounts at night then laying down. Avoiding some of these factors as much as possible will reduce heartburn symptoms. Having a hiatal hernia creates an increased risk for heartburn. That condition is where the diaphragm opening around your esophagus as it enters your abdomen has too much space around it. That opening can then allow your stomach to slide up in your chest and weaken your body’s own defense valve against G.E.R.D. Yikes! So what if you still have symptoms? Then what? The next weapon of defense is trying to turn off the acid. This can be done by “antacids” such as Tums, baking soda, or other neutralizing agents to acid. If an increased defense is needed prescription medicine such as PPIs are often prescribed. They do work well for a lot of people. There can be a significant rebound effect when you stop them. That means the acid level may be higher than it was before you start medication, at least temporarily, which will cause you to feel like your heartburn is actually worse than it was before you started the medication. That’s not good.

an increased risk of pneumonia due to lack of neutralizing acid in the stomach. There’s an increase incidence of colon infections because of the same mechanism. Your body requires acid to liquefy calcium and other minerals to be absorbed into your body effectively. Turning off the acid may decrease your absorption of calcium and may lead to increased bone fractures with long-term use. The most recent concerning study showed some evidence about risk of dementia such as Alzheimer’s with long-term PPI use especially in the elderly. Other studies have shown that PPIs failed to eliminate acid reflux in 30 to 50% of patients and they don’t reduce non-acid reflux which is called regurgitation. When regurgitation is severe people can bend over after eating and have lunch come back to have you try again. So what else is there? Many people don’t know there are surgical options that are very effective. It significantly reduces the likelihood of food or acid coming back up into the esophagus. Surgery is commonly reserved for people who have breakthrough symptoms despite other attempts to resolve their symptoms, those who have regurgitation or if there is concern about long term medical treatment. In our program most patients have the procedure as an outpatient, and return to work for most in 7-10 days, because we use a minimally invasive technique. There are risks to having surgery. Those should be discussed with your surgeon if you are considering that treatment as an option.

Darrin F. Hansen, MD, FACS Lap-Band and General Surgery 801-523-6177 DrDhansen.com

Dr Hansen does extensive work with minimally invasive laparoscopic surgical repair of hiatal hernias for reflux disease. He is known for his advanced laparoscopic procedures.

Many don’t know that there can be significant side effects especially for long-term use of PPI’s. Studies have shown

68 HEALTHY MIAMI

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AN ESTIMATED 45,000 AMERICANS WILL BE DIAGNOSED WITH ORAL CANCER IN 2017 Learn about risk factors, and about a new screening option that helps dentists find problems sooner

pril marks the beginning of Oral Cancer Awareness month. Although oral cancer only accounts for approximately 3% of all cancer cases, there are still estimated to be over 45,000 Americans diagnosed this year. Because oral cancer is often detected at a late stage, only 60% of newly diagnosed people live longer than 5 years. Regularly scheduled preventative check-ups allow your dentist the opportunity to diagnose more serious health concerns, such as oral cancer. Oral cancer appears as a growth or sore on your lips, tongue, cheeks, and throat. Smoking and excessive alcohol consumption are notable risk factors for the development of oral cancer. But, it is important to note that over 25% of all oral cancer cases occur in people who do not smoke or drink excessively, so it is crucial to get checked regardless of your lifestyle choices. Due to the location of potential oral cancer growth, your dentist is a great resource for early diagnosis. Most dentists are able to do a quick visual examination of the tissue in your mouth to look for any noticeable growth or damage. Unfortunately, a simple visual check will often miss developing issues until they have become more severe. To allow for even greater accuracy in detecting cancerous and pre-cancerous tissue,

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dentists are now utilizing the VELscope Oral Assessment System. The Velscope device uses harmless blue light to analyze the distinct patterns of healthy and unhealthy tissue. This allows doctors to notice abnormalities that may not even be visible to the naked eye. Like all cancers, early detection and diagnoses dramatically increase your chance of a successful recovery. The screening is quick and painless, so go make sure you are oral cancer free today! To help raise the awareness and diagnosis of oral cancer in our community, Apex Dental will be offering free VELscope cancer screenings during each patient exam during the month of April. These VELscope screenings will be available at both our Murray and Riverton location. Give Apex a call today at 801-7585459 to schedule an appointment or visit our website at www. apexfamilydental.com to learn more about the VELscope oral cancer screenings.

Joseph S. Maio D.D.S.

Apex Family & Cosmetic Dentistry (801) 758-5459 apexfamilydental.com

DENTAL

Dr. Maio received his undergraduate education in Denver, Colorado at the prestigious private institute, Regis University, where he graduated Magna Cum Laude. Dr. Maio is the CEO and a practicing dentist at Apex Dental, with 7 office locations across Salt Lake, Utah, and Tooele counties.

March 2017

Advanced Aesthetic & y Full-Famil Dentistry

spring smiles WORD OF MOUTH DR. LARSEN IS MAKING THE WORLD A BETTER PLACE, ONE SMILE AT A TIME. CALL TODAY FOR A GREAT SPRING CLEANING!

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Cleaning, Exam and X-Rays.

& New Patient Exam & X-rays for Adults.

Garon Larsen, DMD drglarsen.com • (801) 756-4440 70 W. CANYON CREST ROAD | ALPINE, UTAH 84004

PREMIER VENEERS, BONDING, CROWNS, IMPLANTS, WHITENING, ETC.

70 HEALTHY MIAMI

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HEALTHY MAGAZINE | Advisor Client Content

ARE YOUR TEETH AGING FASTER THAN THE REST OF YOU?

YOU’RE FEELING GREAT, LOOKING GREAT, BEING ACTIVE, AND LIVING A VIBRANT LIFE. SO WHY ARE YOUR TEETH LOOKING LIKE THOSE OF AN OLDER PERSON? This is a great question, and a common concern, so don’t let it keep you up at night. We use our teeth a lot (unless you don’t eat for some reason), which means wear and tear, and of course, that flaw we all hate: discoloration. And with our busy lives, sometimes our teeth reach a state or color we’re not proud of before we realize it. Fortunately, turning back time on your teeth is neither a miracle nor a complicated fix. If your teeth are looking worn, discolored, too short or misaligned, here are some ways to restore a look more fitting for your age.

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WHITENING Whitening procedures under the guidance of Dr. Larsen are both quick and effective, perfect for the busy mom or the office dweller. You can brighten the shade of your teeth significantly with one in-office visit.

SIX MONTH SMILES We love this technology, especially for adults who are feeling selfconscious about their smile. It is a cosmetic teeth straightening system that works to align the visible teeth in months, instead of years. It works great, and you

don’t have to suffer through the traditional orthodontic metal in the mouth.

VENEERS Veneers are such a reliable solution for teeth that are looking aged. Worn and discolored smiles become radiant and confident again, which can mean a tremendous amount to anyone. Veneers are thin laminates that cover the surface of a tooth that is specially prepared to receive the veneers. They’re great for teeth that are too-short, which makes you look older.

Garon Larsen, DMD

Advanced Dentistry | Personal Care 801.756.4440 drglarsen.com Garon

Larsen, DMD

Dr. Garon Larsen and his team in Alpine are committed to the highest standards for your family’s dental health. They offer comprehensive and cutting edge dental services like powerful in-office teeth whitening, dental implants, Six Month Smiles teeth alignment, and metal-free crowns. Dr. Larsen also invests in new technology and treatments to deliver faster, better results and superior patient care

March 2017

WELLNES

BRING ON THE

recent study done by researchers at Brigham Young University in Provo, Utah, brought on some interesting new findings about sunshine. You’ve probably heard that an adequate amount of sunshine is needed to help decrease emotional distress, and this is true, but just how much? And do temperature, pollution and rain affect our mental health as well? Clinical professor of psychology at BYU Mark Beecher performed a questionnaire study on over 16,000 students to assess the correlation between weather and depression. Results showed that the amount of sunshine people get in a day is strongly connected to their mental health. Normally, people think that rainy or polluted days play a role in emotional

72 HEALTHY MIAMI

distress, but Beecher’s team didn’t see any of that. Environmental factors such as cloud cover, wind, and temperature, didn’t seem to have an affect on the student’s distress levels, but this was only if an adequate amount of sunlight appeared that day as well. So what do we do when the days get shorter in the winter? Beecher’s team found an increase in distress levels during the winter months. The season is full of colder, darker days, and people aren’t able to get outside and soak up the sun. Beecher says that therapists should be aware of a rise in patients during this time and that institutions, as well as public health entities, should plan intervention and prevention resources. The shrinking amount of daylight affects the clinical population at large, and

not just those with Seasonal Affective Disorder. While most people will adapt to less sunlight in a healthy manner, it’s important to remember how the winter months can affect those with mental health issues. Therapy can bring positive results, as can other activities recommended by mental health professionals. Spending time in nature, light therapy, and exercise can help combat the symptoms of less sunshine.

WRITTEN BY SADIE WIRTHLIN

Healthy-Miami.com

Source: Journal of Affective Disorders, news.byu.edu

THE AMOUNT OF SUNSHINE NEEDED TO DECREASE EMOTIONAL DISTRESS A N D H O W OT H E R E N V I RO N M E N TA L F A C TO R S P L AY A RO L E

“

The world looks brighter from behind a smile.”

EXPERIENCE A NEW STANDARD FOR DENTAL CARE. Dr. Greenhalgh provides world-class dentistry in a setting that respects your time, your comfort and your life. Our first-class treatment services include: • • • • • • •

Same-Day Crowns Bridges Dental Cleaning Dentures Extractions Fillings Gum Treatment

• • • • • • •

Halitosis Nightguards Oral Hygiene Root Canal Sealants Veneers Implants

JENNIFER GREENHALGH, DMD

1512 Renaissance Towne Drive, Suite 200, Bountiful, UT 84010 P: (801) 292-2622 F: (801) 292-2258 Facebook.com/HealthyMiami

newconceptsdentistry.com March 2017

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March 2017

WELLNESS

Stroke May is stroke awareness month

A Firsthand Account

HOW AN UNEXPECTED STROKE TOOK NEARLY EVERYTHING FROM ME, AND HOW PERSEVERANCE AND POSITIVE ATTITUDE GOT IT BACK New Year’s Eve 2012 started out as a fairly typical evening. Thankfully, I was surrounded by my family at my mother’s home in Wyoming. My three sisters and their families all shared dinner together and then settled in for the evening and watched a movie. I headed for bed after ringing in the New Year and was in the bathroom when I realized I was unable to turn the light switch off because my mind didn’t register where on the wall the switch was. Confused and disoriented, I left the light on. I returned

76 HEALTHY MIAMI

to bed thinking I would simply “sleep off” whatever was the sense of my confusion. This was definitely not the case. Laying in bed, I drifted in and out of consciousness, coming to the realization that the entire right side of my body was paralyzed. I am usually an early riser, so when I was not up by 8:00 am my sisters came to check on me. What they found when they opened the door terrified them. I was laying there barely conscious and a mere shadow of the outgoing sister they loved so much, totally helpless and unable to utter a single word. After being taken to the hospital in Lander, Wyoming where they stabilized me, I was Life-Flighted to the University of Utah. I spent one week in the Intensive Care Unit, followed by three days in Acute Care, and four weeks in the Rehabilitation Department for a grand total of six weeks. The stroke took away much of my memory and my ability to speak, and robbed me of simple skills I had learned as a child. I knew I had a long road ahead of me, but I was determined. I had the incredible support of family and friends, and an amazing team of doctors, nurses and therapists. But I knew that I had to rise to the occasion and persevere. It has been 29 months since my stroke and each day has been filled with

triumphs as well as challenges. My biggest challenge has been speech therapy. In the Intensive Care Unit, I was only able to say my niece’s name Naomi. She and my nephew Jack helped me regain my memory by gathering pictures of family members and attaching them to a poster board. This helped me match names with faces on my “memory board.” Losing memory is very scary. It was as if someone had taken a magic eraser and with one fell swoop totally erased any recall I once had. I had to relearn simple things again like basic math and tying my shoes. My stroke caught me totally off guard, and now I am very passionate about spreading the word about stroke education and awareness. I have been fortunate to volunteer for the American Heart and Stroke Association where I participate in events like Go Red For Women and their annual 5K walk/run. Participating in these events has been very rewarding and therapeutic.

ABOUT THE AUTHOR

Amy Steinbrech Amy is a public relations practitioner living life to its fullest. To read more about Amy’s story visit: amystrokesurvivor.wordpress.com.

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{

3 KEYS TO

The Facts Stroke is the fourth-leading killer of Americans, and a leading cause of adult disability.

SUCCESS FOR STROKE VICTIMS

Amy Steinbrech

The most common symptoms of stroke can be remembered by the acronym FAST:

F = FACE: Is one side of the face drooping down? A = ARM: Can the person raise both arms, or is one arm weak? S = SPEECH: Is speech slurred or confusing?

It really helps to have a strong support network. My mom and three sisters were my biggest cheerleaders and I can’t imagine going through my stroke recovery without them. It is so important to surround yourself with only positive people—no “Debby Downers” allowed in my support network.

T = TIME: Time is critical!! Call 9-1-1 immediately! Time Lost = Brain Lost.

3 1

Misconceptions About Stroke From Steven Edgley, M.D., Director of Stroke Rehabilitation at the University of Utah

MYTH: Stroke only effects the very old.

Fact: About 33% of stroke patients are under age 65 and 10% of stroke patients are under age 50. Stroke in the young affects more people than traumatic brain injury and spinal cord injury.

2 MYTH: There is nothing you can do to prevent a stroke.

Fact: In the past strokes have been viewed as a lighting strike, but there are things that can be done to prevent a stroke. By paying proper attention to cardiovascular risk factors such as hypertension, diet, exercise, and cholesterol the risk of strokes can be greatly prevented.

3 MYTH: After a stroke potential for recovery is poor.

Fact: There are many things that enhance stroke patients’ recovery, and also many things to reduce the risk of complications from stroke, to facilitate good function and a good quality of life.

It is important to set goals. In the rehabilitation unit I vividly remember a big whiteboard where the doctors and nurses could make notes and seeing “TBD/ To Be Determined” next to my release date. That was not going to cut it with my determined spirit, and although I was still very unsteady on my feet, I marched right up to that whiteboard and wrote my release date as January 31st. Although I was not released until February 8th, I still had a goal I was working towards. A positive attitude can truly work miracles. You have to believe in yourself.

Things You Can Start Doing TODAY To Prevent A Stroke

1. If you have high blood pressure, work with your doctor to get it under control. Many people do not realize they have high blood pressure, which usually produces no symptoms but is a major risk factor for heart disease and stroke. Managing your high blood pressure is the most important thing you can do to avoid stroke. 2. If you smoke, quit. 3. If you have diabetes, learn how to manage it. As with high blood pressure, diabetes usually causes no symptoms but it increases the chance of stroke. 4. If you are overweight, start maintaining a healthy diet and exercise regularly.

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Source: National Institute Of Neurological Disorders And Stroke

March 2017

WRITTEN BY C AITLIN SCHILLE

WELLNESS

HERE ARE SIX AT-HOME REMEDIES BACKED BY SCIENCE:

Kitchen Cabinet Remedies WAYS YOU CAN DEAL WITH COMMON AILMENTS AT HOME The use of home remedies, particularly herbal medicine, has grown in popularity in the United States—nearly one third of Americans use at-home treatments or herbs to treat various maladies. Wrongful deaths from prescription drugs, as seen commonly on nightly news channels, spur this trend on. Herbal and athome treatments may be less expensive than mainstream medicine, and in some cases, may have fewer side effects. It should be noted that before attempting any at-home or herbal treatments, do your research. Determine if the herbal remedy has scientific backing, and use your best judgment to decide if the at-home treatment is safe and effective for you. Herbal products are not regulated in the United States, so they may contain additives and ingredients that are not disclosed on the label. Herbs may cause allergic reactions in some users, and some herbs may even be toxic when taken in high doses or improperly ingested. Some herbs may also cause adverse health effects when they interact with other medications or treatments. It is wisest to consult with your doctor before trying any home remedy.

78 HEALTHY MIAMI

Use ginger to combat nausea. Ginger naturally fights nausea and vomiting, which makes it an excellent way to treat stomach flu, motion-sickness, and nausea induced by chemotherapy. A study by the National Cancer Institute found that study participants who were assigned to take ginger reported feeling much less nauseated than those who took a placebo treatment.

Consume garlic regularly to decrease your risk of cancer. An article found in the American Journal of Clinical Nutrition determined that a regular, high consumption of garlic decreased rates of various types of cancers, including colorectal and ovarian. For best results, include several garlic cloves per day in your diet.

Gargle salt water to ease the ache of a sore throat. According to Dr. Douglas Hoffman of The Medical Consumer’s Advocate, a sore throat results from infected tissue, and the salt helps to draw out the fluid that causes the painful swelling characteristic of a sore throat. The typical concoction calls for one tablespoon of salt per eight ounces of water.

Chamomile tea can be used to treat colds, and it can also be used to relieve the pain of menstrual cramps. Chamomile has long been believed to have healing and anti-inflammatory properties, and new research seems to be backing up this belief. A study found in the Journal of Agricultural and Food Chemistry has deduced that chamomile tea has certain molecular compounds that may fight off the common cold virus as well as ease the pain of menstrual cramps.

Use baking soda to treat canker sores. Create a paste made of baking soda and a little bit of water, then apply that paste to the canker sore. This treatment is endorsed by the Mayo Clinic and the National Institutes of Health.

Turmeric may help prevent Alzheimer’s disease, and it may also ease general pain. Turmeric contains curcumin, a natural anti-inflammatory agent. Its anti-inflammatory properties can help ease pain, particularly joint pain and swelling caused by arthritis. A study found in the Journal of Alzheimer’s Disease found that curcumin is helpful in ridding the brain of certain plaques that are the hallmarks of Alzheimer’s disease.

Sources: Umm.edu, nlm.nih.gov, naturalhealthadvisory. com, mayoclinic.org, webmd.com, prevention.com, womansday.com

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COCONUT SOAP recipe Fun Fact

Coconut oil contains lauric acid (which is also found in human breast milk), which has certain restructuring properties that protect skin and make it soft. It’s also an antiseptic and maintains healthy pH levels in the skin.

COCONUT OIL IS RELAXING FOR THE MIND AND BODY, AND IS IDEAL FOR OILY SKIN. 7.5 oz coconut water

Stir occasionally, every 15 minutes or so, until the mixture thickens and congeals. (It will have a texture similar to that of light mayonnaise.)

Stir in cocoa butter, coconut extract, desiccated coconut, confectioners’ sugar and coconut oil. Stir for one minute with a spoon (or with a whisk, taking care not to create foam).

Pour into a greased or paper-lined soap mold. Gently tap mold to remove any air bubbles.

3 oz lye (caustic soda) 1.5 lbs extra virgin olive oil 3 oz pure cocoa butter 20 drops coconut extract 1 tbsp desiccated coconut 1 tbsp confectioners’ (icing) sugar .9 oz coconut oil 1.

Wearing gloves and goggles, pour coconut water into a large saucepan. Add lye slowly, stirring gently until it is dissolved.

Cover with a blanket or towel and let stand for 2 days. Uncover and let stand for an additional day if the mold is very large.

Using a thermometer, monitor the temperature of the lye mixture until it is between 120° F and 140° F.

Turn soap out of mold. Wait another day, then cut into bars as desired.

10. Dry bars for 1 month, turning occasionally to ensure they are drying uniformly.

Meanwhile, in a separate saucepan, heat olive oil to between 120° F and 140° F.

Remove olive oil from heat. Add lye mixture to olive oil, stirring slowly and trying not to splash.

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Note: Exact measurements are crucial in soap making.

Coconut Soap’s Action on the Skin •

Coconut oil is ideal for oily skin, whether it is acne-prone or not. Not all people who have problems with oiliness have acne or pimples.

•

This soap is definitely not for people who have dry or sensitive skin, because coconut reduces oil and can be excessively drying. Despite its pleasant smell, it shouldn’t be used on children.

•

Because this soap includes desiccated coconut among its ingredients, you can use it as an exfoliant, rubbing it gently over oily areas.

•

It’s a good idea to moisturize the skin after washing with this soap.

March 2017

NUTRITION

Beets, Grains & Greens Hash Who says hash needs potatoes? No one who eats this dish will. The fresh spinach and nutty grains balance the earthy sweetness of the beets. Makes 2 servings

slices bacon, chopped

1 cup

chopped onion

11⁄2 cups

hot cooked gluten-free whole grains

1 diced

can (15 oz) whole beets, drained and

1⁄2 cup

ready-to-use GF vegetable or chicken broth

6 cups

packed baby spinach leaves

large eggs, poached (see tip)

Cookbook by luten-Free G d ay yd er ill Ev ca Reprinte Bob’s Red M .robertrose. Courtesy of bury, 2015 © www ere books are sold. uls wh Camilla V Sa permission. Available er h is bl pu h wit

In a large skillet, cook bacon over mediumhigh heat until crisp. Using a slotted spoon, transfer bacon to a plate lined with paper towels. Drain off all but 1 tsp fat from skillet.

Add onion to the skillet and cook, stirring, for 5 to 6 minutes or until softened. Add grains, beets and broth; reduce heat to medium and cook, stirring up bottom crust two to three times, for 10 to 12 minutes or until warmed through and browned. Add spinach on top, cover and cook for 1 minute, until wilted. Stir spinach into hash.

Divide hash between two plates. Top each with a poached egg and sprinkle with bacon.

Tips gg For the grains, try amaranth, millet, quinoa, rice or sorghum. gg You can replace the canned beets with 11⁄2 cups freshly cooked (steamed, boiled or roasted) diced beets. gg To poach the eggs, pour enough water into a medium skillet to reach a depth of 11⁄2 inches. Add 1⁄2 tsp fine sea salt and bring to a simmer over medium heat. Crack each egg into a separate custard cup. Gently slide one egg at a time into the simmering water and simmer for 2 to 3 minutes or until egg whites are set (the yolks will be only partially cooked); cook longer for more firmly set yolks. Using a slotted spoon, carefully transfer eggs to hash.

80 HEALTHY MIAMI

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Tomatillo, Black Bean and Amaranth Soup Puréed tomatillos add sweetness and a citrusy tang, smoky chipotles contribute a bit of heat, and black beans and amaranth lend depth and protein, making this a stick-to-the-ribs bowl of soup, despite the abundance of fresh, bright flavor. Makes 6 servings

You’ll need a food processor 2

cans (each 12 oz) whole tomatillos, with juice

1 tbsp

olive oil

cloves garlic, minced

1 tsp

chipotle chile powder

3⁄4 cup

amaranth

cans (each 14 to 19 oz) black beans, drained and rinsed

3 cups

ready-to-use gluten free vegetable or chicken broth

1 cup

packed fresh cilantro leaves, chopped

2 tbsp

freshly squeezed lime juice

Crumbled queso fresco (optional)

Lime wedges (optional)

In food processor, purée tomatillos and their juice. Set aside.

In a large pot, heat oil over medium-high heat. Add garlic and chipotle chile powder; cook, stirring, for 1 minute. Stir in tomatillo purée; cook, stirring for 2 minutes.

Stir in amaranth, beans and broth; bring to a boil. Reduce heat to low, cover and simmer, stirring occasionally, for 15 to 20 minutes or until amaranth is very tender. Stir in cilantro and lime juice. Serve sprinkled with queso fresco (if using), with lime wedges on the side, if desired.

Chorizo, Kale and Teff Soup The first few spoonfuls of this meaty soup, enriched with potatoes, teff and kale, will have you dreaming of the warm sunshine of Spain and Portugal.

MAKES 8 SERVINGS

Tips

gg The specified amount of chipotle chile powder will create a medium spiciness. Feel free to add less or more to suit your taste. gg An equal amount of quinoa, rinsed, can be used in place of the amaranth.

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1 tbsp

olive oil

12 oz

gluten free cured chorizo or other smoked sausage, diced

2 cups

chopped onions

cloves garlic, minced

6 cups

chopped kale (tough stems and center ribs removed)

3 cups

diced peeled potatoes

1⁄3 cup

teff

8 cups

ready-to-use gluten free vegetable or chicken broth

can (28 oz) crushed tomatoes

Fine sea salt and freshly ground black pepper

In a large pot, heat oil over medium-high heat. Add chorizo and cook, stirring, for 3 to 4 minutes or until browned. Using a slotted spoon, transfer chorizo to a plate lined with paper towels.

Add onions to the pot and cook, stirring, for 6 to 8 minutes or until softened. Add garlic and kale; cook, stirring, for 1 minute.

Stir in potatoes, teff and broth; bring to a boil. Reduce heat to medium-low, cover, leaving lid ajar, and simmer, stirring occasionally, for 15 to 20 minutes or until potatoes and teff are very tender. Use a wooden spoon to coarsely break up about half of the potatoes.

Return chorizo to the pot and stir in tomatoes; simmer, uncovered, stirring occasionally, for 5 to 10 minutes or until soup is slightly thickened. Season to taste with salt and pepper.

March 2017

a healthy gut, and about which bacteria have potential to help us. Researchers have identified hundreds of bacteria species in the human gut, but that is likely just the surface. And there still remains the monumental task of discovering the function of each type of bacteria. Furthermore, even though researchers have identified many healthy kinds of gut bacteria, they haven’t always been able to culture and grow them.

COMPLETE

Beautiful

That said, researchers are confident that certain probiotics, from food or in supplement form, are beneficial to humans. The future of probiotics as a field of medicine remains bright.

On the Inside

WHAT ARE PRE/PROBIOTICS, AND WHY SHOULD I CARE ABOUT THEM? Confusing TV commercials, annoying pop-up internet ads and yogurt lids keep mentioning probiotics, but many remain in the dark about what a probiotic is and what it is supposed to do. To understand probiotics, we need to know a little bit about bacteria’s role in the human body. Bacteria are generally demonized as an enemy of human health (thanks “anti-bacterial soap”), but in fact, humans depend on many bacteria strains for good health and proper functioning. Good bacteria in our gut: • • • • • • •

Regulate digestion Ward off bad bacteria by taking their resources Produce vitamin K, folic acid and short chain fatty acids Are important for a healthy immune system. Influence weight Play a part in food cravings May alter brain chemistry (there is a nerve that runs from the brain to the stomach, and bacteria stimulate that nerve)

The whole idea behind probiotics is to introduce bacteria into the gut flora to improve various aspects of health. There are an enormous number of bacteria types, and researchers are trying to discover which ones are beneficial and how. Scientists are studying the effects of probiotic strains on everything from diarrhea to anxiety to eczema to the common cold, and some research areas are much further along than others.

LIMITATIONS, AND A BRIGHT FUTURE

If the probiotics world seems like a money-making scheme, it’s because people are in fact making a lot of money from it. And as is often the case when large amounts of money are involved, supplement makers often inflate the claims for their product. Probiotic foods and supplements do not undergo premarket approval by the FDA, so this can lead to some companies mislabeling products. The reality is that there is still a lot to be discovered about what constitutes

The science of probiotics goes back to the 1930s, but the pace and quality of research has shot up in the last 15 years, according to renowned probiotics expert and lecturer Mary Ellen Sanders, PhD. Research has since established some particular uses for probiotics that can be trusted: antibiotic associated diarrhea, respiratory tract infections, IBS and other digestive tract conditions. Probiotics are being studied for their influence on skin infections, allergies, sleeping problems and joint stiffness, among other things. Some make the mistake of thinking that any probiotic will help the gut or a particular symptom. There are a host of bacteria that have probiotic properties, but their effects differ. Yogurt will have a certain combination of bacteria, while other foods and supplements may have different bacteria. “You can’t extrapolate from one study on one type of probiotic to other probiotics,” Sanders says. “The best approach is to use the probiotic with a documented benefit.” But this can be difficult for consumers to do, since probiotics from research studies may not be commercially available, or may be available under different product names. “The trick is to match your need with a documented probiotic,” she says. “But if you’re looking simply to supplement your diet with live microbes, then any number of fermented foods or responsibility manufactured probiotic supplements may suffice.”

W H AT I S I T A N D W H E R E D O I G E T I T ? PROBIOTICS Good bacteria that we consume for health benefits. We have naturally occurring good bacteria, and we can support them with probiotics.

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FOOD SOURCES Yogurt, buttermilk, kefir, cheeses, other milk-based products.

NONDAIRY SOURCES Soy foods and beverages, vegetable or coconutbased fermented foods, tempeh, miso, sauerkraut, soft cheeses, kimbucha tea, kimchi and bean ferment.

PREBIOTICS Food for our healthy gut bacteria.

FOOD SOURCES Garlic, leeks, onions, asparagus, wheat flour and banana. Pectin, a soluble fiber found in apples, cranberries, plums and grapes, is also a good prebiotic.

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Many products have not been studied, which doesn’t mean they don’t work or have value, she says. Research just isn’t extensive enough yet.

SHOULD I BE WORRIED ABOUT GETTING PROBIOTICS IN MY SYSTEM?

The Academy of Nutrition and Dietetics recommends focusing on food sources for probiotics before turning to probiotic supplements. You don’t need special products or cleanses to have a healthy gut. “If someone comes to me saying ‘I’ve read a lot about probiotics, what do I do?’ then I direct them to dietary changes,” Sanders says. When specific symptoms or ailments hit, however, such as digestive issues, a tested probiotic is more appropriate, she says. Sources: eatright.org, Pursuit of Gut Happiness: A guide for using probiotics to achieve optimal health, by gastroenterologist Rajiv K. Sharma, MD, Labdoor.com, prevention.com. Learn more: www.usprobiotics.org International Scientific Association for Probiotics and Prebiotics, www.isapp.net

AILMENTS and Potentially Helpful PROBIOTICS AILMENT/PROBIOTIC Prevention of Acute Infectious Diarrhea: Culturelle, Florastor Treatment of Acute Infectious Diarrhea: BioGaia, Culturelle, Florastor Prevention of Antiobiotic-associated Diarrhea: BioK+, DanActive, Culturelle, Florastor Prevention of C. difficile diarrhea: BioK+, DanActive, Culturelle, Florastor Extending remission of ulcerative colitis, pouchitis :VSL#3 Irritable Bowel Syndrome: Align, Activia (yogurt) Pediatric functional bowel disorders: BioGaia, Culturelle Reduced incidence or duration of common cold: Culturelle, BB-12 Disclaimer: The WGO and Yale researchers identified many of these potentially helpful probiotics as needing much more research to establish effectiveness. All have shown at least some positive signs in studies. Sources: World Gastroenterology Organization, Yale Probiotic Working Group, British Journal of Nutrition A Warning: Testing from a group called LabDoor found that gummy and chewable probiotics often had much less beneficial bacteria than standard formulations.

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March 2017

FITNESS

Leg Day Tips HOW TO DO SQUATS CORRECTLY

hen it comes exercising and strengthening the body, there are few exercises that can compare to the squat. Squats help build up the quadriceps and hamstrings, otherwise known as your legs. Squats also help to strengthen your core. The first thing to remember when doing a squat is to make sure that you are starting off with a very light weight and make sure that you warm up your legs, lower back, knees and joints so you are ready to go. This will help prevent injury and also allow you to improve your squat workout intensity. Typically when you do warm up sets, you will want to do two sets of fifteen to twenty reps to make sure you are thoroughly warmed up. Second, make sure that your knees never go over your toes, as this puts unnecessary and even dangerous stress on your knees which could cause all kinds of future problems. The third thing to remember when doing squats is that you want to make sure that you suck your

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belly button in toward your spine to keep your core tight and engaged. This will help keep your back straight to prevent injury. This will not only give you an indirect core workout, but will also force your legs to get a better workout, because the legs are doing all of the work as opposed to using your lower back and momentum (which is a big mistake most people make). The fourth thing that you want to do is to squat down as close as you can to ninety degrees. You want to pretend like you are going to sit on a chair by pushing your glutes back and sitting. If you canâ&#x20AC;&#x2122;t go ninety degrees, go as low as you can with comfort and just make it a goal to eventually go down to ninety degrees or close to it. And when you come up after you squat down make sure you donâ&#x20AC;&#x2122;t lock your knees but keep them slightly bent, almost to full extension so you get the full range of motion. Modified squats are still beneficial and you can do them with a barbell, smith machine,

exercise ball or your body weight. The key to doing squats is to do them as long as you are healthy and you control the movement completely. Start off light with squats and each week try to challenge yourself by increasing the weight by five pounds, doing more reps, or decreasing the amount of rest you take in between sets.

ABOUT THE AUTHOR

Greg Marshall

Greg Marshall is the sales and personal training manager at The Gym at City Creek, Salt Lake City, and The Gym at Station Park, Farmington, UT. He has run the personal training departments in up to eight locations at once, owned his own personal training company and has been in the industry five years. To contact Greg for a free consultation email him at gregmarshall17@gmail.com

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RECOVERING FROM AN ANKLE SPRAIN There aren’t many secrets here, Jameson says. Ute trainers use the RICE technique (Rest, Ice, Compression, Elevation). He explains that when tissue is damaged with a sprain, the inflammation and damage impede proper blood flow in the injured area, which is what slows recovery. Ice reduces a living cell’s need for oxygen, which is important because the tissue in the injured area isn’t getting as much oxygen as it would need otherwise. The RICE technique reduces swelling, which means function and blood flow increase. A good rule to follow, according to Jameson, is to ice for 20 minutes every two hours, for 24-72 hours, depending on the severity of the sprain.

The Importance of

Balance In Fitness AN INTERVIEW WITH THE UNIVERSITY OF UTAH’S HEAD ATHLETIC TRAINER Having worked with collegiate athletes for more than a decade, Trevor Jameson understands how to keep a body healthy when it is enduring some tough wear and tear. Here is some insight he shared with us.

PREVENTING INJURY

This is a difficult topic to address, Jameson says, because it is so individualized. “Imbalances and weaknesses need to be identified in every athlete,” he says. Each person is built differently, has different patterns of movement and has developed muscle groups differently. For example, some people have worked out only certain muscle groups, which creates imbalance that can lead to injury. Other people have relied on only one type of training, meaning parts of the body are neglected. “When your body’s not balanced,” Jameson says, “one part of your body starts working

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more than others, and eventually gets injured.” Work on flexibility and strength between the left and right sides of the body, and front and back of the body, he advises. Full body workouts are key. Jameson says that even the Ute cross country team spends a lot of time in the gym lifting weights. “They don’t just run for miles every day. Only working toward a solitary fitness goal can lead to injury,” he says. “The whole body needs to be balanced.” In addition, Jameson says, people often get injured when they do too much too fast. Individuals must do a careful examination of their fitness level and train accordingly.

ANKLE SPRAINS

Ankle sprains are a big nuisance, especially if you’re training for a race, or accustomed to regular exercise. Jameson is an expert on ankle wellness, and shared some tips from his work with the Ute basketball teams. He says that many people choose to rely on expensive braces to keep their ankles from rolling, which can be effective, but that there are exercises that can be done to prevent injury as well.

Ankles are often rolled, he says, because a person lacks balance, and lacks the spatial reckoning to know where his or her foot is during movement. The Ute men’s basketball team does ankle balance exercises every day to improve these skills. Here is one that they do:

• • • •

Get 6-7 paper cups and stand on one foot. Staying on one foot, bend down and place one of the cups on the ground. Stand up. Repeat this until the cups are in a circle around you. Work in reverse, staying on one foot, picking up one cup at a time.

Jameson says exercises like this don’t make ankle sprains impossible, but help with prevention, and probably reduce the severity of a sprain when it does occur. HEAD ATHLETIC TRAINER

Trevor Jameson University of Utah

Trevor Jameson is in his 16th year as an athletic trainer with the University of Utah. In 2008, he also accepted the position of Director of Sports Medicine for the MiamiAthletic Training program. His primary responsibility is working with the Runnin' Ute basketball team.

March 2017

Recipes

Japanese Ginger ‘Noodle’ Bowls This aromatic one-bowl dinner features a classic combination of Japanese flavors, but the spicy, gingerinfused sauce is what sets the dish apart.

Makes 4 servings 1 2 tbsp 1 tbsp 11⁄2 cups 1⁄4 cup 2 tsp 2 cups 8 oz 1 tbsp 1⁄4 cup 1.

spaghetti squash (about 2 lbs) minced gingerroot coconut sugar coconut water liquid coconut amino acids Asian chile-garlic sauce thinly sliced onions firm or extra-firm tofu, cut into 1⁄2-inch cubes virgin coconut oil Fine sea salt and freshly ground black pepper thinly sliced green onions

Pierce squash all over with a fork. Place on a paper towel in the microwave. Microwave on Medium-High (70%) for 13 to 15 minutes or until soft. Let cool for 5 to 10 minutes. Meanwhile, in a small saucepan, whisk together ginger, coconut sugar, coconut water, amino acids and chile-garlic sauce. Bring to a boil over medium-high heat. Add onions, reduce heat and simmer, stirring occasionally, for 5 to 7 minutes or until softened. Add tofu and cook, stirring, for 1 to 2 minutes or until heated through. Cut squash in half, remove seeds and scoop out pulp. Transfer pulp to a bowl and, using a fork, rake into strands. Add coconut oil and toss to coat. Season to taste with salt and pepper. Divide squash among four bowls and top with tofu mixture. Sprinkle with green onions.

TIPS •

The spaghetti squash can also be prepared in the oven. Preheat oven to 325°F and lightly spray a small rimmed baking sheet with nonstick cooking spray (preferably olive oil). Cut squash in half lengthwise and remove seeds. Place squash, cut side down, on prepared baking sheet and bake for 35 to 40 minutes or until a knife is easily inserted. Let cool for 5 to 10 minutes, then scoop out pulp and continue with step 3.

•

An equal amount of gluten-free soy sauce can be used in place of the liquid amino acids.

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Courtesy of The Complete Coconut Cookbook by Camilla V Saulsbury, 2014 © www.robertrose.ca Reprinted with publisher permission. Available where books are sold.

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Recipes

Nonna’s Mini-Meatball Soup (kid-fav) This soup reminds of the one I’m served when I visit my friend Maria’s house. Her mother always has a pot of soup on the stove, or if she doesn’t, she will quickly make one for you with whatever ingredients she has on hand. You’ll need: Minimum 5-quart slow cooker

Makes 6 to 8 servings 1 lb 1 lb 1 cup 1 cup 2 1 1⁄2 tsp 1⁄2 tsp 6 cups 2 cups

lean ground beef lean ground pork finely grated Parmesan cheese fine dry Italian bread crumbs eggs, lightly beaten bunch flat-leaf (Italian) parsley, finely chopped (about 1 cup) salt freshly ground black pepper chicken broth packed baby spinach, coarsely chopped,

or chopped escarole 2 cups cooked small pasta, such as elbows, tubetti, shells or stars Freshly grated Parmesan cheese (optional) 1.

2. 3. 4.

In a large bowl, combine beef, pork, Parmesan, bread crumbs, eggs, parsley, salt and pepper. Using your hands, roll into 3⁄4inch (2 cm) meatballs. Place meatballs in slow cooker stoneware. Gently pour in broth. Cover and cook on Low for 8 to 9 hours or on High for 41⁄2 to 5 hours, until soup is bubbling and meatballs are cooked through. Stir in spinach. Cover and cook on High for 10 to 15 minutes or until greens are wilted, bright green and tender. Stir in cooked pasta. Ladle into bowls and sprinkle with additional Parmesan, if desired.

Tip

If you don’t have homemade chicken stock, use ready-to-use chicken broth. I like to keep 32oz Tetra Paks of broth on hand, especially the sodium-reduced variety. They come in handy when you’re making soups and stews. Another option is to use three 10-oz cans of broth and add enough water to make 6 cups. Avoid broth cubes and powders, which tend to be salty.

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Courtesy of Easy Everyday Slow Cooker Recipes by Donna-Marie Pye, 2014 © www.robertrose.ca Reprinted with publisher permission. Available where books are sold.

March 2017

FITNESS

STRESS-FREE

WORKOUTS

That Don’t Involve Yoga

HIKING

To step it up a little more, turn your walk into a scenic hike. Look for local trails and explore the outdoors. Hiking adds an extra element to your regular walk and can be enjoyable for a few people or for large groups.

WRITTEN BY JENNA KOF OR D

MANY PEOPLE IMAGINE MASSIVE WEIGHTS, PUSH-UPS, AND SWEAT WHEN THEY THINK ABOUT WORKING OUT, WHICH MAKES FITNESS SEEM A LITTLE STRESSFUL. BUT ALL WORKOUTS DON’T HAVE TO BE THE SAME. THOSE LOOKING FOR MORE PEACEFUL EXERCISES OFTEN EXPLORE YOGA OR MEDITATION. WHILE YOGA IMPROVES CORE STRENGTH, BALANCE, AND BREATHING, THERE ARE OTHER RELAXING WORKOUT OPTIONS THAT MIGHT BE MORE APPEALING. HERE ARE SOME WORKOUTS THAT DON’T INVOLVE THE GYM OR THE YOGA MAT.

WALKING

Health experts recommend walking an average of 10,000 steps per day to lose weight. There are anywhere from 20003500 steps in a 30 minute walk. For some, walking even works better than running; your joints won’t wear out, and when you find a walking partner, exercise becomes more enjoyable. Plus, walking allows for reflection and calm in a way that running doesn’t.

DANCING 4 Dance is an often-overlooked exercise. For those who enjoy dancing, this activity can be lighthearted and fun. Dancing burns calories fast, and you can dance at a party surrounded by people you like, or alone in your room. The best part is you get to choose the music and the moves. An hour of dancing burns anywhere from 250 to 600 calories! Zumba is also a popular branch of dance exercise.

Each time you brush your teeth, place your back against a nearby wall and squat down into a sitting position, as if you’re sitting on an invisible chair. Hold for as long as you brush—you’ll get a little extra burn to your morning routine!

Parkathon

At the mall, grocery store, or the movies, park your car farther away than normal. What usually seems like a hassle will prove to be a payoff— every extra step counts!

As your day in the office drags on, it seems like everything moves more slowly, including your brain, your body and the clock. Do a couple minute-long leg lifts while sitting in your chair and you’ll feel the burn. You’ll also feel more awake.

Those seeking more active and fun exercises may want to try longboarding. This is different than skateboarding in board style and location. Many long board riders choose hills and long streets to ride or race, but going down a gradual slope or even flat roads can be very peaceful. Make sure you wear proper gear and protection; many longboarders end up with a few cuts and scrapes.

Toothbrush Wall Squat

Office Chair Leg Lift

LONGBOARDING

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SNEAKY NON-STRESS WORKOUTS

Sources: Fitness Blender, Better Health, Seventeen

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FITNESS

FOUR PROBLEMS WITH HOW PEOPLE WORK OUT THEIR BACKS IN TODAY’S LIFESTYLE WITH SITTING AT COMPUTERS ALL DAY AND THE FORWARD MOVEMENTS THAT WE DO, MOST OF US ARE GOING TO BE NATURALLY IMBALANCED, SO IT IS A GOOD IDEA TO EMPHASIZE BACK EXERCISES. AS A PERSONAL TRAINER I’M CONCERNED THAT MOST PEOPLE NEGLECT TO TRAIN THEIR BACK, WHICH IS AN INTEGRAL PART OF A HEALTHY LIFESTYLE AND A SUCCESSFUL INJURY PREVENTION PROGRAM.

FORM IS EVERYTHING WHEN IT COMES TO TRAINING YOUR BACK, ESPECIALLY YOUR LOWER BACK. It is important to make sure that you are keeping your core engaged and you are not rounding your back and putting too much stress on the spine. One of the best techniques is to suck your belly button in towards your spine and push your chest out while keeping a straight line with your spine. This ensures it is supported.

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DON’T NEGLECT WARMING UP YOUR BACK PROPERLY, AND DON’T TRAIN TOO INTENSELY TOO SOON. This significantly increases the risk of injury and is counterproductive. Make sure to warm your back up for 10-15 minutes before you go into an intense back training. A good way to warm up is to do some light cardio work and then some lighter versions of 15-20 reps of what you will be doing in your workout.

Below are some tips that you can use right away to start seeing the results you want while making sure you are staying healthy.

DON’T CHOOSE WEIGHTS THAT ARE TOO HEAVY. Always choose weights that are lighter in the beginning so you can practice your movements, and then slowly increase the amount of weight you use. By choosing lighter weights, you will be able to get the muscle memory you need and it will also help warm up the back so you can have a more effective workout.

TRAINING ONLY YOUR LOWER BACK OR YOUR UPPER BACK NEGLECTS TOTAL BALANCE. To solve this problem make sure you break down the areas of your back to train and keep it simple by spending equal time on both areas.

Muscular imbalance is a very common thing that contributes to injuries and pains. Many place too much emphasis on the front part of the body (abs and chest muscles or what we like to call the “beach muscles”) and totally neglect the back. A good way to solve this problem is to follow this rule: for every set of chest or ab exercise you do, do two sets of back to make sure you are totally balanced.

Greg Marshall

Greg Marshall is the personal training manager at The Gym at City Creek. He has run the personal training departments in up to eight locations at once, owned his own personal training company and has been in the industry five years. To contact Greg for a free consultation email him at gregmarshall17@gmail.com

March 2017

HE A

A G R N O I L

Serenity

Good Smells Are Good For You

a ro

t it c a n ’t

What

Notice a common theme?

a py

, o d can actually

SMELL

CAN TRIGGER MEMORIES, INFLUENCE OUR DATING CHOICES AND AFFECT OUR ATTITUDES. OUR NOSES ARE IMPORTANT, AND THEY CAN EVEN INFLUENCE OUR PHYSICAL AND MENTAL STATE, ACCORDING TO SOME RESEARCH. MANY RAVE ABOUT AROMATHERAPY, WHICH IS THE USE OF OILS EXTRACTED FROM PLANTS TO INFLUENCE PHYSICAL AND PSYCHOLOGICAL HEALTH. BUT FOR THOSE NEW TO THIS “SMELL TO FEEL WELL” THING, IT’S CONFUSING TO KNOW WHAT’S TRUE AND WHAT’S NOT, AND WHICH SCENTS ACTUALLY HAVE VALUE.

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Other research published in the journal Pain suggests that any smell you find pleasant can be of assistance. In one study, subjects were exposed to painful levels of heat along with certain odors. Pleasant odors improved mood and decreased pain levels, while unpleasant odors did the opposite. In another study, it was found that when people in a shopping center were exposed to pleasant smells, they were more likely to help a stranger.

d n a

First of all, this is not a new trend. The Chinese have been burning incense for millennia, and Romans used plant-based compounds for scents in their baths. As the business of essential oils, as they are called, has grown, some amazing claims are being made. Some purported effects of inhaling aromas: •

Sandalwood: Relaxes and sedates, good for treating anxiety, depression and insomnia.

•

Rosemary: Clears the mind, stimulates memory.

•

Lavender: Uplifting, good for reducing stress and anxiety.

•

Sweet marjoram: Calming and sedating, helpful for anxiety and irritability.

•

Clary sage: Uplifting and relaxing, helpful in relieving depression and anxiety.

Reduction in anxiety is the most often cited benefit of aromatherapy. But do these claims actually carry any weight? Rachel Herz, an expert on the psychology of smell at Brown University, sorted through hundreds of research articles related to scent, aroma and fragrance, trying to find the scientific backing for the claims related to aromatherapy and wellbeing. Here are some of the things she found.

Note: Bear in mind that these

oils have other benefits when applied topically, and some have benefits when ingested. This list only includes effects as an aroma.

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AROMATHERAPY EFFECTS SUPPORTED BY SCIENCE

Be Wary About Claims

LAVENDER Increased speed in math computations, increased relaxation, decreased anxiety. -International Journal of Neuroscience

Decreased negative mood during a stressful situation. -Perceptual and Motor Skills

PEPPERMINT Male and female athletic college students put peppermint on their upper lips, and experienced enhanced physical performance, including a faster 400m dash, and generating more push-ups. -Journal of Sport & Exercise Psychology

Study participants who used lavender aromatherapy increased slow-wave sleep and reported higher vigor upon awakening.

Peppermint was shown to improve performance on difficult cognitive tasks.

-Chronobiology International

-Neuroscience Letters

Aromatherapy using a blend of lavender (main ingredient), roman chamomile and neroli was used on intensive care patients, and these patients exerpienced reduced anxiety and better sleep quality compared to those who didn’t receive aromatherapy.

Peppermint odor reduced perceived workload and effort, and increased self-evaluated energy levels. -International Sports Journal

EUCALYPTUS OIL Eucalyptus oil is often cineole-based, and cineole has various medicinal qualities. Cineole odor has been associated with increased reaction time.

Increased speed in math computations, increased relaxation, decreased anxiety.

-Chemical Senses

-International Journal of Neuroscience

This oil has been the subject of much study for inhalation, to combat sinus issues and bacterial infections in the upper respiratory tract. It is accepted by many as a reliable decongestant.

Enhances memory performance, and may increase alertness. (Same study showed that lavender might actually decrease working memory and impair reaction time.)

But other avenues besides the blood stream may come in to play. In other studies, participants were exposed to different odors that they could not smell (preventing a psychological effect), and yet physiological changes occurred anyway. Research suggests that what someone expects to happen from exposure to an odor or fragrance influences what actually happens, which supports the idea that aromatherapy’s benefits are psychological. Our associations with certain odors play a large role in how that odor affects us.

-Evidence-Based Complementary and Alternative Medicine

ROSEMARY

Much aromatherapy research contradicts other studies— the science is still young. Researchers still aren’t sure if the aromas are actually interacting with the body in a pharmacological way, or if the effects are just psychological. In many of the studies, the effects were seen immediately, which means that the mechanism didn’t happen through the bloodstream, because it takes about 20 minutes for chemical circulation and the crossing of the blood-brain barrier.

In the end, what we smell does affect our mood and even our actions, so surround yourself with pleasant odors.

-University of Maryland Medical Center

-International Journal of Neuroscience

GINGER OIL OF ORANGE Women undergoing a stressful procedure while exposed to this aroma experienced decreased anxiety, improved mood, increased calmness.

Hundreds of patients with postoperative nausea were given aromatherapy with ginger, and they experienced significantly reduced nausea compared to those who did not receive aromatherapy. -Anesthesia & Analgesia

-Physiology & Behavior

Source: www.rachelherz.com/uploads/Aromatherapy_2009.pdf

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